Friday 130719
For time:
Jenks Mile (400, 200, 400, 200, 400 meter runs with 1 minute rest b/w each)
then when clock hits minute 15:
2 Rounds for reps:
1 Minute max rep pull-ups
rest 1 minute
1 Minute max rep dips
rest 1 minute
1 Minute max rep sit-ups
rest 1 minute
1 Minute max rep push-ups
rest 1 minute
1 Minute max rep box jumps (Men 24” box, Women 20” box)
rest 1 minute
then when clock hits minute 35:
As many reps as possible in 5 minutes of:
30 Back squat (Men 225 lbs, Women 155 lbs)
20 Alternating one arm dumbbell snatches (Men 45 lb dumbbell, Women 30 lb dumbbell)
10 Muscle ups
Post results of each WOD to responses.
Jenks mile 9:32
Wod 2 208 total
wod 3 from the rack 225 back squat 45 DB and MU
at 5 mins i had just completed the squats… finished the WOD 11:06
Some of my squats were a bit questionable no doubt
WOD 1 – Jenks Mile: 9:26 (10 sec PR)
WOD 2:
Pull-ups: 30-20=50
Ring Dips: 35-29=64
Sit-ups: 29-25=54
Push-ups: 32-27=59
Box Jumps: 23-23=46
Total: 273
WOD 3 @ 135# Back Squat & 45# DB Snatch:
Made it through 10 DB snatches in 5 mins: 40 reps total
WOD 1 – Jenks Mile 12:29
WOD 2 –
PLU: 12/10 = 22
P/U: 20/18 = 38
S/U: 42/35 = 77
Dips: 10/7 = 17
Box: 23/19 = 42
Total = 196
(dips were jumping ring dip/negatives, 20″ box step ups)
WOD 3 – 155# back squat from rack = 21 reps
TGIF!! 😀
Wod 1- rowing Jenks Mile = 10:45 (7 sec pr)
WOD 2 w/ring rows for pull ups and box steps for jumps
= 166
WOD 3 w/95# Back Squat & 30# DB = made it through all 50 reps (should have gone a bit heavier on the bs)
Really enjoyed this long WOD today!
Jenks mile: 9:40
Wod 2: 243
Wod 3: DNF
WOD 1 – Jenks Mile 12:36
WOD 2 –
Pull-ups 10/13
Dips 2/2
Sit-ups 15/17
Push-ups 13/13
Box Jumps 13/17
= 115
Opted out of WOD 3- no weights this week!
Great job, 9:30! Feels good to be back!
Jenks mile
9:31
Wod 2
Pull-ups 25,15
Bar Dips 22,18
Sit-ups 32,30
Push-ups 38,28
Box jumps 20,18 (20″)
246 total
5 min amrap
I did 155 squats and 45 lb db snatch
50 total
Then I watched Andy do muscle ups.
WOD 1 Jenks Mile 11:42 painfully slow due to a sore / pulled hammy
WOD 2 = 179
WOD 3 = 21 back squats @ 95#
This was tough today, not feeling it but a bad workout is better than no workout!
😀
CFJ mile = 10:10
Wod 2 =175
Wod 3 = finished 10 db snatch in 5 mins,
Completed wod 13:48
Jenks Mile
= 9:54
WOD 2 =150
WOD 3 I am so sore I could not even bare to have the bar on my back
So I resorted to air squats
20 15# DB snatch
Jenks mile=8:43
WOD 1=239
WOD 2 with 135=10
Rough Day!
Jenks Mile = 10:17
WOD #2 as Rx’d = 254 reps
WOD #3 = 1 BS @ 155 from rack and quit…..had nothing left in the tank!
TGIF!!!
WOD #1 – Jenks Mile = 9:27
WOD #2 as RX’d = 223 reps
WOD #3 – 2 squats at 225#, then 28 at 135#, 10 DB snatch @ 45 lbs.
Jenks mile: 10:34 (pr)
WOD 2: 203
WOD 3: 20 back squats @125# (3 @135# then dropped); 8 DB snatches (cuz I like those)
CFJ mile
9:54
WOD 2
Pull-ups 18, 20
Box jumps 15,15
Dips 15,15
Push-ups 20,23
Sit-ups 29,28
Total 198
WOD 3 with 155 BS
33 reps
Jenks Mile: 9:50
SPLU: 27
FPU: 42
SU: 53
FPU: 48
BJ: 31
BS from rack: 24
Jenks mile 11:??
Pull-ups 15,15
Dips 8,7
Sit-ups 32,31
Push-ups 25,20
Box step ups 24,16
191
Only did 5 back squats cuz went to heavy At 130
Db snatches w 25, did all 20
Nice job teaching Eric!
CFJ mile: 9:21
Wod 1. Rx’d. 257
Wod 2. 155 BS from ground. 20 reps.
CFJ Mile
400-1:14
200-:33
400-1:16
200-:34
400-1:16
Total time: 8:53
WOD 2
Pull-ups-35/32=67
Ring dips-37/22=59
Box jumps-35/32=67
Push-ups-35/35=70
Sit-up (anchored)-35/34=69
Total reps=332
WOD 3
Back squat cleaned from the floor.
Total reps=22
WOD 1 – Jenks Mile: 9:16
WOD 2:
Pull-ups: 30-27 = 57
Dips: 27-25 = 52
Sit-ups: 43-42 = 85
Push-ups: 30-26 = 56
Box Jumps: 26-24 = 50
Total: 300
WOD 3 @ 185# Back Squat
Total reps = 26
Jenks mile: 9:30
400: 1:21
200: :37
400: 1:26
200: :39
400: 1:27
WOD 2
Dips: 16/14- 30
PU: 16/17- 33
SitUp: 38/39- 77
Push-up: 17/16- 33
BJ – 20/29- 40
Total: 213
WOD 3
Back squat: 30 @ 115#
1arm snatch: 19
Total : 49