Monday 181001
For Time:
-Run 200m
-12 Cleans 95/65 RX+ 115/75 MRX 75/55
-12 S20
-Run 400m
-10 Hang Cleans & S2O 135/95 RX+ 155/105 MRX 95/65 **add weight**
-Run 800m
-8 Clean & S2O 155/105 RX+ 185/125 MRX 125/85 **add weight**
Post time to comments.
Cleans: up to 225#
WOD Rx+: 11:46 (all running)
Strength
75-85-95-105-110-115
Wod rx’d 14:00
Strength: complexes with 95; 135; 155
*
WOD: used rx weights and rowed.
9:57
3 Power Clean & Push Press: 135#
3 Power Clean to 3 Push Jerks: 185#
2 Hang Power Clean & Split Jerks: 205#
1 Power Clean & Push Jerk: 225#
3 Hang Power Clean to 3 Split Jerks : 185#
1 Power Clean & Split Jerk: 235# (10# PR on Split Jerk due to a year of split movements; 225# since 8/9/2017)
WOD Rx+: 17:57 (8 C&J’s remaining at 15:00 time cap)
Strength
85/95/105/85/95/105
WOD with rows and 65/95/105
12:12
Strength: 55-65-85-75-85-95
WOD MRx weights, run-run-row
13:04
Cleans & S2O
3 PC to 3 PJ @165#
2 HC & SJ @195#
1 PC & PJ @225#
3 HC to 3 SJ@225#
2 PC & PJ@255#
1 PC & SJ@285#
WOD RX+=10:53
3 Power Clean & Push Press: 135#
3 Power Clean to 3 Push Jerks: 155#
2 Hang Power Clean & Split Jerks: 205#
1 Power Clean & Push Jerk: 225#
3 Hang Power Clean to 3 Split Jerks : 185#
WOD Rx: 8:46
75 ghd sit-ups
3 Power Clean & Push Press:135#
2 Hang Power Clean & Split Jerks: 155#
1 Power Clean & Push Jerk: 175#
3 Hang Power Clean to 3 Split Jerks : 155#
2 clean and jerk: 175#
1 Power Clean & Split Jerk: 195#
WOD Rx: 13:27
Strength: Push jerk movements up to 115, failed 125 twice
Clean/Jerk up to 135
WOD RX: 9:36
Miranda = rock star beast mode
Strength – stayed relatively light (all at either 95# or 115#)
WOD MRX – 10:28
3 Power Clean & Push Press:145#
2 Hang Power Clean & Split Jerks: 145#
1 Power Clean & Push Jerk: 165#
3 Hang Power Clean to 3 Split Jerks : 145#
2 clean and jerk: 145#
1 Power Clean & Split Jerk: 165#
WOD MRx: 13:28
Still practicing cleans….used 80 lbs pretty much throughout and did extra reps
WOD MRX except for last set of clean/jerks (stopped at 70 lbs)
Row, Run, Row
12:26
Cleans & S2O
3 PC to 3 PJ @185#
2 HC & SJ @215#
1 PC & PJ @235#
3 HC to 3 SJ@245#
2 PC & PJ@250#
1 PC & SJ@265#
WOD
Rx+
Time: 9:45
Clean
2@135-185-205-225
1@245(fx2)-250
Squat
3@225-275-300
2@320-345, had a spot on the second rep
Cleans / jerks
135
155
165
175
195
225
—
Wod. Rx’d.
10:01
—
Abs
Great race Kevin!!
Strength to 175#
MRx with bike
13:12
Skill work
3×10 strict dips
3×8 strict pullups
Strength dumbbell bench press
5×8@80lbs
Wod with 35lb dummbells all cleans from hang.
Time=10:50
Strength:
Cleans: up to 155
WOD Rx:
All running: 13:25
Wod RX
10:37
Cleans / jerks
135
155
165
175
195
225
—
Wod. Rx’d. All Running
10:00
Great Job Shawn! That was a fun one!
PC&J up to 235
Wod+
14:44
Cleans & S2O
3 PC to 3PJ @155
3 PC to 3 PJ @205
2 HC & SJ @225
1 PC & PJ @275
3 HC to 3 SJ@205
2 PC & PJ@255
1 PC & SJ@305
Wod RX+
9:46