Tuesday 151201
7min AMRAP:
7 Power Cleans 125/85 RX+ 145/105 55+ 105/70
7 S2O 125/85 RX+ 145/105 55+ 105/70
7 Burpee Box Jumps/Step ups 24/20″ RX+ 30/24″ 55+ 20/18″
Rest 3min
5min AMRAP:
5 Power Cleans
5 S2O
5 Burpee Box Jumps/Step ups
Rest 2min
3min AMRAP:
3 Power Cleans
3 S2O
3 Burpee Box Jumps/Step ups
Post rounds and reps for each AMRAP to responses.
Push Press + Split Jerk
105-115-120-125-130
WOD 1 3 rds + 4 cleans
WOD 2 3 rds + 2 cleans
WOD 3 3 rds + 2 cleans (all rx’d)
Shoulder Blow Out
Lifted with Ali and Jessica…great job ladies!
5 PP + 1 SJ @105
4 PP + 1 SJ @ 115…120-125-130
WOD as rx’d
7 min AMRAP = 4 + 2 burpee box jumps
5 min AMRAP = 5 rounds
3 min AMRAP = 5 rounds
PP / SJ
Finished with 205# 2/1.
225# 1/1
–
Wod rxd+
4 rds + 1 pc
4 rds + 4 pc
5 rds even
Strength:
5 push press + 1 split jerk – 135
4 PP + 1 SJ – 165
3 PP + 1 SJ – 185
2 PP + 1 SJ – 205
1 PP + 1 SJ – 225 (f both)
*
WOD as rx’d
7 min AMRAP = 4 + 7 S2O
5 min AMRAP = 4 rounds
3 min AMRAP = 4 rounds
Strength: 65-75-80-85-100
WOD w/70#, 20″ box
7 min = 3 rds + 2 cleans
5 min = 3 rds + 3 cleans
3 min = 3 rds
5 Push Press + 1 Split Jerk-200#
4 Push Press + 1 Split Jerk-210#
3 Push Press + 1 Split Jerk-225#
2 Push Press + 1 Split Jerk-235#
1 Push Press + 1 Split Jerk-245#
WOD
As Rx’d
7 Minute AMRAP=5+1 S2O
5 Minute AMRAP=4+5 S2O
3 Minute AMRAP=5+1 PC
Push Press + Split Jerk @ 135, 155, 175, 185, 205;
WOD as Rx’d: 5 rds (7 Min); 4 rds + 4 BBJ (5 Min); 5 rds + 2 PC (3 Min);
Strength
5 push press + 1 split jerk- 105
4 push press + 1 split jerk- 115
3 push press + 1 split jerk- 125
2 push press + 1 split jerk- 135
1 push press + 1 split jerk- 145
Wod w/85#
5 rounds + 6 burpee box jumps
5 rounds + 5 power cleans
5 rounds + 3 S2O
PP jerk complex
65-85-95-100-105
WOD 75#
7 min- 4 rounds 1 PC
5 min- 4 rounds even
3 min – 4 rounds 2 PC
Push Press + Split Jerk (stayed light)
65-85-95-115-125
WOD as Rx’d
7 Min: 5 Rounds + 2 PC
5 Min: 4 Rounds + 4 S2O
3 Min: 5 Rounds at buzzer!
Great job, 9:30!! Fun workout! 🙂
Push presses + split jerk
Up to 125# (ran out of time!)
Wods rx’d
4 rounds + 1 burpee
4 rounds + 2 PC
4 rounds + 1 jerk
PP + SJ complex
95-100-105-110-115
WOD w/85 and 20″ box
WOD 1: 4 rounds + 1 PC
WOD 2: Stuck with 7’s again not thinking… 2 rounds + 5 S2O
WOD 3: 4 rounds even
6AM
PP to split jerk complex
95, 115, 135, 155, 175
WODs RXd
7 minute: 2 rounds + 4 S2O
5 minute: 3 rounds
3 minute: 3 rounds
5 Push Press + 1 Split Jerk-155#
4 Push Press + 1 Split Jerk-175#
3 Push Press + 1 Split Jerk-185#
2 Push Press + 1 Split Jerk-205#
1 Push Press + 1 Split Jerk-225# (f)
WOD
As Rx’d
7 Minute AMRAP=3
5 Minute AMRAP=3
3 Minute AMRAP=2 took me a while to answer the bell on this one
PP/SJ complex up to 175
•
WOD as rx’d
3 rounds + 5 PC
3 rounds + 5 PC
3 rounds + 2 BJ
Strength to 145#
WOD 1: 4 rounds + 4 s2o
WOD 2: 4 + 2 s2o
WOD 3: 4 + 1 bj
Strength:
5 push press + 1 split jerk – 155
4 PP + 1 SJ – 175
3 PP + 1 SJ – 185
2 PP + 1 SJ – 195
1 PP + 1 SJ – 205
*
WOD as rx’d
7 min AMRAP = 4 rds
5 min AMRAP = 3+2bbj
3 min AMRAP = 4+1pc
5/1 – 135
4/1 – 145
3/1 – 155
2/1 – 165
1/1 – 175
1/1 – 180
WOD rx’d
3 rounds
2 rounds + 2 BJ
3 rounds
Strength failed 2nd PP at 135#
WOD w 85# and box step ups
WOD 1: 4 + 3 PC
WOD 2: 4 + 1 S2O
WOD 3: 4 + 3 S2O
Strength PP to SJ
5/1=115
4/1=135
3/1=155
2/1=185
1/1=205
WOD Rx
Rd 1 = 5 rds
Rd 2 = 3 rds
Rd 3 = 4 rds
Strength up to 95#
Wod w/70#
7’s: 3 rds +7 PC +2PP
5’s: 3 rds +5 PC +2PP
3’s: 4 rds even
PP/SJ complex up to 205#
WOD Rx
1st Amrap – 3rds + 7 S2O
2nd Amrap – 3rds + 5 S2O
3rd Amrap – 4rds + 3PC
PP to split jerk complex with the amazing Stephanie!
Up to 120#
WODs RXd
7 minute: 4 rounds + 1PC
5 minute: 4 rounds + 5 PC
3 minute: 4 rounds + 3 S2O
Awesome work, B & Steph! So strong and fast!
Fin @ 245
Wod @ 135: 4 rds even all 3 rds
Strength: Shoulder Death
5+1@135-4+1@155-3+1@175-2+1@195-1+1@205
7 min – 4 rds
5 min – 4 rds
3 min – 3 rds
Completely died towards the end of 5 min amrap.
Push press up to 205#
WOD as RX’s
7 min = 4 rounds
5 min = 4 rounds (really half a burpee box jump short)
3 min = 4 rounds
Push Press split jerk complex
up to 130
WOD rx’d
7 min= 4 rds+ 1 power clean
5 min= 4 rds+1 power clean
3 min= 4 rds+ 1 power clean
Strength up to 105#
WOD RX’d
7 min: 3 rounds + PC
5 min: 2 rounds + S2O
3 min: 3 rounds + PC
PP to SJ – up to 70#
WOD w/55#
7 min – 3 rds, 7 PC, 3 PP
5 min – 3 rds + 3 PC
3 min – 3 rds, 3 PC, 1 PP
PP + SJ:
5+1@135
4+1@155
3+1@165
2+1@175
1+1@195
WOD:
RX
7 min- 4+1
5 min- 3+13
3 min- 3+6
PP-SJ
5-1@205
4-1@215
3-1@225
2-1@235
f@255
wod
3 rds each
strength: 225#, 235F
3 rds 2PP
3 rds 3 PP
3 rds 2 S2O
push press + split jerk
89-95-105-110-115
1) 3 rounds + 3 bj
2) 3 rounds + 3 bj
3) 4 rounds + 3 s2o