Tuesday 150929
Master and Teen CF Games WOD “Double Hanger”
3 RFT:
100 Double-unders
7 Hang Power Clean & Jerk 185/115lbs
**adjust as per appropriate age group
Post time to responses.
Tuesday 150929
Master and Teen CF Games WOD “Double Hanger”
3 RFT:
100 Double-unders
7 Hang Power Clean & Jerk 185/115lbs
**adjust as per appropriate age group
Post time to responses.
Squat Clean + 3 front squats + push press, hang power clean and jerk
115-135-155-185-205, failed the pp but finished the hpc&j
WOD rx – 13:16 slow on the c&j, all singles
Fun little strength complex up to 110# (65/85-95-100-105-110)
Started WOD w/ 115# & 50 dub/50 ski jumps
Stripped to 95# and singles…knee
1 HPC&J into 3rd Rd at time cap
Finished 16:24
Strength complex:
Squat Clean + 3 front squats + push press, hang power clean and jerk
185/195/205/215/225. (225# – failed push press only).
*
WOD as rx’d: 9:07
*
Did core development exercises
1 min high plank hold
1 min low plank hold
1 min rt side plank hold
1 min lt side plank hold
Strength Complex:
Squat Clean + 3 front squats + push press, hang power clean and jerk
65-75-85-95-95
Modified WOD
3 rds for time of
50 kettlebell swings (20#)
7 hang power clean & jerk 85#
Time: 11:52
Squat Clean + 3 front squats + push press, hang power clean and jerk
115-135-165-185-205, failed the pp but finished the hpc&j
WOD rx – 11:58 (first 2 rounds of DU unbroken)
Squat Clean + 3 front squats + push press; then hang power clean and jerk
155, 185, 205, 225, 245
WOD Rx’d=14:14
Garage wod
1 k row
30 V ups
60 sit ups
1 k row
Strength Complex @ 85-105-115-125-130
WOD as Rx’d = 10:19…..double unders were kind of a mess this morning!
Completed Core Development
Strength:
75, 115, 145, 155, 165 (failed push press at 165)
PR in squat clean, push press, split jerk
WOD: dubs + subbed hang squat snatch @ 105#
2 rds in 18:34
33 dubs in a row, new PR!
Complex up to 110
WOD with 105#
16:33
Strength complex to 100#
WOD 95# and single single double (tried skiers and they didn’t feel right on my legs and back)
15:10
Core development
Looking AWESOME, on those legless rope climbs Mer!!! 🙂
Complex up to 125
WOD rx’d
16:20
DU a complete mess…missed ALOT!
Strength complex to #185
Wod with #155 and ski jumps
9:55 I think
Core development
Strength Complex
95-105-115-125-135
Wod w/115#
6:55
Core Development
Squat Clean + 3 front squats + push press; then hang power clean and jerk
185, 205, 225, 245(**push press had a slight push jerk to it),250(failed push press but completed everything else)
WOD
As Rx’d
Time: 7:35
Damn… I thought my sub 12 time was fast.
complex up to 165#
•
WOD as rx’d: 16:30
heavy!!
Strength – 165#
WOD w/ 155# and SU – 15:11
Strength
85-105-115-125-135*
*hit chin on PP, so dropped then started again at PP
WOD rxd**
11:32
**one clean from floor on accident
2 RM OHS
115,135,155,165,180
WOD rx
15:18
Strength complex:
95-135-155-165-175 (got the SC, 3 FS, failed PP)
WOD: 13:02 (135#)
Core work
great photo!
strength: 2 rep ohs 85-95-105-115
wod w 105# 12:34
Strength @ 185.
Wod rxd- 9:31
Core stuff / ran 1 mile
Strength Complex
85-105-115-125-135(Failed PP)
WOD as Rx’d
11:04
I know my time doesn’t reflect it, but Dub’s felt great today!!
**Jay-meee 🙂
SC-3FS-PP-HPC-PJ
135-165-195-215-225(f HPC)
wod
16:54
WOD with 165
2 rounds and 5 dubs at time cap
Core development
Squat Clean + 3 front squats + push press; then hang power clean and jerk
EM3M for 15 min = 95/115/135/155/185
WOD @ 165 = 11:14
Strength:
115,135,135,155,155
WOD w/ 135
Mix of singles and doubles
13:03
Strength complex up to 115
Wod with 105# did 50 single-single-double (only counted dubs)
12:02
Core, ran 400, 25ghd/25 back ext.