December 1, 2015

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.

A Big Class

33 thoughts on “December 1, 2015”

  1. 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

  2. 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

  3. 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

  4. 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

  5. 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);

  6. 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

  7. 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! 🙂

  8. 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

  9. 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

  10. 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

  11. 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

  12. 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

  13. 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

  14. 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!

  15. 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.

  16. 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

  17. 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

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