Friday 141024
2 Rounds for time of:
20 Box jumps (30”,24”)
5 muscle-ups
30 Box jumps (24”,20”)
5 muscle-ups
40 Box jumps (20”,17”)
5 muscle-ups
Post time to responses.
Friday 141024
2 Rounds for time of:
20 Box jumps (30”,24”)
5 muscle-ups
30 Box jumps (24”,20”)
5 muscle-ups
40 Box jumps (20”,17”)
5 muscle-ups
Post time to responses.
5 mins of squat clean and jerks
Went at 135lbs. Score 42. 1 point for squat clean 1 point for jerk.
Wod with 20in box for all jumps with ring muscle ups in 19:13
5 minute – total reps of squat clean and jerk (or anyway to get overhead); [rx- 165#/110#)
Did thrusters for all reps @ rx -165#
Completed 23 squat cleans and 23 jerks- 46 total reps
*
WOD as rx for box jumps and reps; subbed MUs for HSPU (1/4 depth)
Finished @ 15:42
Strength WOD
5 min AMRAP squat clean and jerk @ 165
23.5 rounds – 47 points (PR by 5.5 rds – 11 points)
WOD rx’d 1 rd – 9:59, all MUs false grip singles.
Good work this morning Henry.
The compare to from the strength is 120725.
Strength WOD
20 reps squat clean & jerk at #85
WOD with rx’d box jumps and wall climbs= 12:18
Strength: Open WOD 11.3
5 min AMRAP squat clean and jerk @ 110
10 rounds = 20 points, Rx
WOD w/ box steps = 13:43
5 HSPU attempts each set first round
5 pull ups each set second round
TGIF! 😀
2 Rounds for time of:
20 Box jumps 30”
5 muscle-ups
30 Box jumps 24”
5 muscle-ups
40 Box jumps 20”
5 muscle-ups
No turnout on MU
20:48
1 Round for time of:
20 Box jumps 30”
5 muscle-ups
30 Box jumps 24”
5 muscle-ups
40 Box jumps 20”
5 muscle-ups
No turnout on MU; all singles
24:something
44 points on strength @ 135#
Nice work on MU’s Zane.
Go represent CFJ Snatch Masters!!! Good luck to all you guys at HOA!
Strength WOD
5 min AMRAP squat clean and jerk @ 165
20 rounds – 40 points
WOD rx’d
21:41 (MU unbroken for the first 5 then 3 and either 2 or 1&1 for every other round)
Good work this morning TS. (Kicked ass on the on the strength) I couldn’t keep up
5 min of clean and jerk @ 85#.. 16
Max pull-up 35.. Really want 40..
Then practice MU..
Strength #165 12 times
Did yesterdays but hang power cleans instead of snatches oops
10:29
AMRAP
squat clean/push press 68#: 12
WOD
2 Rounds for time of:
1st rd/2nd rd
20 Box step-ups (30”,24”)
5 wall climbs/15 Burpees
30 Box jumps (24”,20”)
5 wall climbs/15 Burpees
40 Box jumps (20”,17”)
5 wall climbs/15 Burpees
21:01
8:00am
WOD
As Rx’d
Time: 11:02
9:45am
AMRAP in 5 minutes:
Squat clean to overhead (165#)
Rounds=30
Score=60
Front Squat from the ground
5@135
5@155
5@175
5@195
3@205
1@215
1@225
Wod:
10 gym lengths of double KB walking lunge steps (44#) (about 20′)
Every length do 5 KB thrusters
Cash out: 400m run
Time: 16:00
Rest a some time then
7-6-5-4-3-2-1
MU
14-12-10-8-6-4-2
Burpee box jump
Time: 8:05
MU unbroken
Strength
21 rounds – 42 points
WOD as rx’d except no turnout on MU
28:28 (round 1 finished at 11:58)
Used 165# for strength.
Best of luck at HOA guys!
Strength. Rx’d.
14 rounds – 28 points
WOD. Rx’d.
18:24
Strength at 110#
16, so 32 points
WOD with 2 MUs each rd
18:20
strength as rx’d=12 rounds
WOD as rx’d=12:58
Strength at 85 36 points, did first 12 as a hang, rest were squat (accidentally)
Wod w HSpu, green mat for my head
14:48
MU unbroken
Strength as rx
30 points
WOD as Rx
1 round 8:08
2 round 10:58
19:06 total
MU unbroken
5 k row
19:17
Strength: 46 points
Wod as Rx 14:24 MU unbroken
Great job 430 class!
5 min AMRAP squat clean and jerk @ 115#
15 rounds – 30 points
WOD with 3 MUs instead of 5
19:50
^^^^^ Oops!! That last post was Erin, not Ben ^^^^^
Strength at 115# (whoops I can’t count) 23 rounds = 46 points
WOD as rx’d with bar muscle ups 17:50
Strrenght
26 rounds – 52 points (4 pt PR)
WOD Rx:
25:18
Nice work Ron, you killed that wod
Strength with 85#
22>44 points
WOD 1 round– 8:22
3 wall climbs in place of muscle ups.
5 min SC&J @165
15 rds
wod
27:01
2 Rounds for time of:
20 Box jumps (30”)
5 wall climbs
30 Box jumps (24″)
5 wall climbs
40 Box jumps (24″)
5 wall climbs
17:54
Rest 7 minutes:
3 Rounds for time of:
Run 400 meters
21 Hang power snatch (75#)
12 pull-ups
14:32
Str – 26 points @165lbs.
Wod as Rx’d w/ unbroken MUs – 21:47
Strength with 85# 18 reps
wod with3 wall climbs instead of 5 18:15