February 24, 2016

Wednesday 160224

7rds/14min, for total reps, with 1min at each exercise:

Odd Min = Thrusters for Reps 95/65 or 75/55

Even Min = Pull-Ups for Reps or C2B PullUps or Bar or Ring Muscle-ups

Post loads, reps for odd and even minutes and total reps to responses.

Compare to July 31, 2010.

Jon (Box Jump)

28 thoughts on “February 24, 2016”

  1. Strength: split jerk
    Back rack split jerk: 4 sets of 1
    135/185/185/205(f)
    Split jerk: 4 sets of 1
    185 for all 4 sets
    *
    WOD as rx’d
    Odd: 95# thrusters
    Even: pull-ups
    Thrusters: 20/15/10/10/12/17/11; total=95
    Pull-ups: 10/10/7/7/7/7/7; total=55

  2. Back – 215#
    Front – 215#

    WOD rx’d
    T – 15, 11, 10, 10, 10, 10, 10 – 76
    PU – 12, 10, 10, 10, 10, 10, 10 – 72

  3. Strength:
    *Start from floor*
    Back Split Jerk: 75-105-125-155
    Split Jerk: 125-145-155-175

    WOD:
    Thrusters @75: 15-10-8-6-8-8-10 = 65
    Pull-ups: 10-10-7-6-5-3-5 = 46

  4. Strength: split jerk
    Back split jerk
    185/205/225/245 (had more in me, needed more sets)
    Split jerk
    185/205/225/245

    WOD
    Odd: 95# thrusters
    Even: strict pull-ups
    Thrusters: 10 reps for 7 sets; total=70
    Pull-ups: 10/7/7/7/7/7/7; total=52

  5. Back Rack Split Jerk
    225/275/300/315(failed)

    Front Rack Split Jerk
    225/275/295(failed)/300

    WOD(went about 75% since the Open starts this week)
    Odd Minutes-
    Thrusters(95#):7/7/7/7/7/7/8=50
    Even Minutes-
    10 Strict pull-ups (unbroken)
    10 Strict C2B (unbroken)
    15 Butterfly pull-ups (unbroken)
    15 Butterfly C2B (unbroken)
    10 Bar MU’s (unbroken)
    7 Ring MU’s (5,2)
    6 Ring MU’s (3,2,1)

    Total Reps=123

  6. Back Rack Split Jerk
    125/135/150/170

    Front Rack Split Jerk
    135/155/175/ failed 185

    Wod w/65# and C2B (went around 80%)

    Thrusters- 18/15/15/15/15/15/15
    C2B- 20/15/15/15/15/15/15

    Stretching and Core Development

  7. Back rack split jerk up to 160# (15# PR)

    WOD w/55#, 2-3 strict/butterfly w/2 sec hold at top and 2 C2B
    87 thrusters
    Didn’t really keep track of PLU’s.

  8. Wod with # 95 and strict pull ups

    Thrusters: 10/10/10/10/10/10/15= 75
    Strict PU: 10/10/10/7/7/5/4= 53

    Core Development

    Hey James and Mark great job today working out! I have no idea what you guys did but I figure that’s what people do at CFJ….congratulate each other for working out pssshh.

  9. Back split jerk
    Up to 225#

    Front split jerk
    Up to 245#

    Wod. Rx’d.
    Thrusters @ 95#: 8/round = 56 total
    Ring Muscle ups: 4/round = 28 total

    All core and flexibility stuff complete.

  10. Back split jerk
    Up to 215#

    Front split jerk
    Up to 205#

    WOD Rx
    Thrusters w/ 95#
    10-10-9-9-8-8-8 = 62 total
    Pull-ups
    10-9-8-7 (Strict) 10-10-12 (kipping) = 66 total

  11. Front split jerk#235
    Back split jerk #225 (255# failed)

    WOD
    Odd: 8 @ #95 thruster
    Even: 2-5 strict,CTB,bar,ring MU

    Core/flexibility

  12. Back rack sj
    195, 215 f
    Front rack sj
    195
    WOD
    Thrusters at 95# all 7s
    Evens
    5 strict pull ups
    5 strict pull ups
    10 Kipping
    10 Kipping
    5 bar muscle ups
    4 ring muscle ups
    5 ring muscle ups

    Core development

  13. Back Jerk: 185-205-225-245
    Front Jerk: 185-205-225-245

    WOD
    Thrusters = 15,15,10,10,10,10,10
    Pull-Ups = 21, 21; C2BPUs= 15,15,5,12; Rd4= 2 MU fails;
    Total=169 reps

  14. Back split jerk
    Up to 135#, failed 145 boo, I need to widen my grip!
    Front split jerk
    145#
    Wod w thrusters (x10 each round)
    X5 chest to bar pull-ups alternated with MU progression on rings
    Fun to practice, thanks for the tips Nicole!

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