Friday 150904
Sprint Rounds
For Time:
5 Hang Power Cleans 135/95 55+ 95/65
1 Rope Climb 15′ or 5 Pull-ups
5 S20 135/95 55+ 95/65
1 Rope Climb 15′ or 5 Pull-ups
5 Hang Squat Clean & Thruster/S2O
1 Rope Climb 15′ or 5 Pull-ups
Rest 2 min
Repeat 2 more times for a total of 3rds
Post total time minus 4 minutes of rest and each individual sprint round time to responses.
Strength: Olympic lifting
EMOM x 5 min
1 squat clean + 2 jerks
– used 185#
rest 2 min
EMOM x 5 min
1 power clean + 1 hang power clean + 1 jerk
– used 205#
rest 2 min
2 min to establish max squat clean & jerk
– 225#, 250# (failed jerk)
*
WOD as rxd (used 135#, pull-ups)
everything unbroken
(10:00 – 4 min)= 6 minutes
EMOM 5
185# SC+PJ+SJ
EMOM 5
205# PC+HSC+SJ
*
SC&J – 225#, with a hula hoop jerk so I called it good there.
*
WOD Rx – 5:28 (9:28 w/ rest)
1:37-1:45-2:06
Wanted all sub 2:00, but I was a big ol baby the last round.
Smoking time TS… good luck tonight, but not too good!
Strength w/ 115#
Build up: 155# PR (failed twice, got it the third time)
WOD: 115#/pull-ups
4:46
12:29
20:16
Total time: 16:16
EMOM 5
185# SC+PJ+SJ
EMOM 5
195# PC+HSC+SJ
*
SC&J – 205# (failed 225#)
*
WOD Rx – 5:12 (9:12 w/ rest)
Wod RX
18:29
Squat clean/thruster got me
Dropped in at SoCo in Colorado Springs!
Front Squats
up to 175lbs
3 Rounds
4 Front squats @ 145
10 butterfly pull-ups
Team WOD
4 RNDS
250m row
10 burpee box jump overs
10 thrusters at 55lbs
Strength at 105# for both 5EMOM
Squat clean and jerk 145# (pr) squat cleaned 150# (pr) but wasn’t able to jerk
WOD rx with pull ups
13:12-4
9:12
Strength @ 165 lbs.
Squat Clean & Jerk up to 205 lbs (failed 225)
WOD as RX’d with pull ups = 5:56
Wod rx
10:44 – 4:00 – 6:44
Laid down a little to early on second round and lost about 30 seconds oh well
Squat clean jerk @ 255
WOD with rope climbs
Strength @ 155
SC&J @ 185
WOD w/95 & Pull-ups
4:44…clearly should’ve gone heavier.
Strength 1&2
165#
SCJ 215#
WOD
7:13
DAN noticed I was doing thrusters not HSC so I did 8 HSC at end of WOD.
SC&J: 205
Wod with 5 pull ups and #135
4:35 with rest 8:35*
* didn’t finish last three sqt clean thrusters pulled hammy in 2nd round
Strength
EMOM W/55#
Max SC&J up to 95# (PR)
Wod W/55# and 15′ RC
8:50
Both strengths @ 105#
Complex up to 120#
Wod rxd
16:42-4:00=12:42
EMOM 155#
WOD with rope climbs
17:04 – 4:00 = 13:04
5 min 185#
5 min 225#
Squat clean and jerk 265#
Squat clean 275# failed jerk
Wod rx: 9:55 – 4 = 5:55
EMOM for 5 Minutes
1 Squat clean + 2 Power jerks @ 225#
EMOM for 5 Minutes
1 Power clean + 1 Hang squat clean + 1 Split Jerk @ 225#
5 Minutes to establish max clean & jerk
1@245#
1@265#
Made squat clean but failed jerk @ 275#
WOD
with 20′ rope climbs
Time: 11:08 – 4 = 7:08
Strength at 115# for both
Squat clean and jerk 145#
WOD Rx’d with Rope Climbs
14:20 – 4:00 = 10:20 and one really rope burned leg later 🙂
Strength 95#
Complex up to 130#
Wod with 85# with rope climbs
14:03 – 4=10:03