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.
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
Back Split Jerk
85-95-100-105
Split jerk
105-120-130-140
WOD
Thrusters w/ 65# = 81
Pull-ups = 67
Split Jerk w my hubby
Back-165, 175(F)
Front-165
WOD w MU
14, 2
10, 2
10, 2
10, 2
10, 2
10, 2
10, 1
74 thrusters & 13 MU
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
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
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
If your a Fraser fan here is a little training video clip on him.
https://www.youtube.com/watch?v=CQJZG7cbfYQ
Wod 65# and ring MU
73 thrusters
7 MU !! Kinda proud
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
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
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.
Back Rack up to 160lb (10lb PR)
WOD:
Thrusters @ 65lb: 10/10/10/10/10/10/10
Alt b/n 5 C2B & 1 Ring MU
Nice work nooners! Great job on your PR, Allie!
You too, Nicole! You’re my SJ good luck charm!!!
P.S. You’re AMAZING, Mat Fraser!! 😉
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.
Strength
Back Jerk
85-90-95-100
Front Jerk
85-90-95-100
Wod w/55# and pull ups
124 total
Strength:
Back Jerk
275-325-345(20 pr) tweaked neck, called it a day 🙁
#225 each
WOD
Odd: 6-10 1×8 #95 thruster
Even: 2-5 strict,CTB,bar,ring MU
Core/flexibility
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.
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
30 min interval run
2.5 miles
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
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
Back SJ
1@255-275-295f-295f (pr is 285)
Front SJ
1@205-235-255-275(ties pr)
wod
8 thrusters & 3 MUs each round
Back 300
Front 295(f)
Wod: did some stuff
Core development
Back SJ 195
Front SJ 195
Wod w/ 95#
7 thrusters each rd
Mix of pull ups-strict/kipping/BarMU
2-8 each rd
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
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!