Wednesday 161026
16min AMRAP:
-4 Clean & Jerk 135/95 MRX 95/65
-6 Muscle-ups MRX 6 C2B Pull-ups
-8 HSPU MRX 8 Push-Ups w/feet on 2/1 45lb plate
-10 Pistols (alt, 5each leg) MRX 10 Air Squats
Rest 3min after WOD
“FINISHER”
-1min Max Reps Barbell Floor/Shoe to Over Head (Athlete starts with bar in Hang Clean position, on command of go, athlete lowers bar and touches shoe, then cleans to shoulder and overhead = 1 rep, continue to touch shoe, to shoulder to overhead for max reps)
Post rounds, reps and “finisher” to responses.
Strength – Strict Press
11@65% – 90
7@70% – 95
6@75% – 100
5@80% – 110
4@85% – 115
Then 7min EMOM @ that 85%, 1 alternating Split Jerk each leg.
WOD with 115#, C2B pull ups, HSPU to 2# wall ball, pistols to 20″ box.
5 rounds plus 10 reps = 150 reps total
Finisher
16 barbell C&J
I could be wrong on my strength reps. It was an all power hour and forget the rep scheme.
Strength: Strict Press
12@105
9@110
7@120
4@130
3@135
WOD Rx w/ Bar MU’s and Strict HSPU’s:
2 rounds + 7 Strict HSPU’s
Finisher:
23 C&J’s
12-9-5-3-2 @ 55-60-65-70-75
last 3 sets should have been 7-5-4 but I wasn’t feeling it today
WOD modified
4 C&J @ 65#
6 kipping pull ups
8 HSPU w/ 2 abmats
10 air squats
Score: 6 rounds even
Finisher: 20 reps
D-town crossfit
25 min to get 1 rep power snatch and power clean
PS: 85-85-100-105-115(fx3)
PC: 95-115-125-145-150-155-160-165(fx2)
Wod Helen
3 rds- 400m run, 21 KB and 12 PU
11:54
Last did it 9/3/14
30# at 14:13.
Wooho!!
Spin class 60 min OKC, missing CFJ this week!
Power Clean
2@85, 2@105, 2@115, 1@125, 4@85
Split Jerk
2×5@85, 2×2@95
WOD w/95
4 C&J
6 C2B
8 HSPU 1 mat
10 pistols
5 rounds + 4 C&J
Finisher: 24
Strict Press: 12@#120; 9@#130; 7@#140; 5@#150 (*only could do 3); 4@160 (*only could do 1)
EMOM x 7 min: 2 split jerks. Used 160#
*
WOD mixed with modifications
4 C&J w/ #135; 6 pull-ups; 8 push-ups w/ 2 45#black plates; 10 air squats
Did 7 rounds.
*
Finisher: 25 reps
Great pic, Maddy!
Strict Press
12@145
9@160
7@170
4@180
1@190
EMOM x7: 2 Split Jerks w/ 185
WOD w/ C&J (135#), C2B, HSPU, Air Squats
5 rounds plus 6 C2B
Finisher=24
Strength with Jess, up to 95#
SJ- 7x2reps @ 95#
Wod: @95# cj
C2b pullups
HSPU’S
10 pistols
6 rounds + 3 C2B
Finisher: 31reps
Strict press
12@75
9@80
7@85
5@90
4@95
WOD rx’d w/ring MU’s, strict HSPU, and pistols
5 rds+2c&j
Finisher
24 reps
Strict press
12@135
9@145
7@155
5@165
4@175
Split Jerk did 5 of the 7 minutes
modWOD, 3 CJ 135-3MU-8HSPU-10 Air Squats
5 rds (basically used this as MU training time, had only 1 miss on my first set)
Finisher
29 reps
This is last minute, but I’m hosting a Younique makeup party tomorrow night 6p-8p, come and go. Brittni Allen will be bringing all of the product to sample and I’ll have light snacks and wine . Email me at JLKIRK128@gmail.com if you can make it and I’ll send you my address.
I’ll be there Jennifer thanks for the invite!
Strict press
Up to 135#
—
Split Jerk EMOM
135#
—
Wod. Rx’d. (Ring MU / strict HSPU)
4 rounds + 2 pistols
Strength:
12 @ 101#
9 @ 109#
6.5 @ 117#
4 @ 124#
1 @ 132#
That was incredibly difficult.
Split jerks @ 135#
Wod w/ 135#, c2b, ring push-ups from a 30″ box, pistols
5 + 4 c&j
Finisher: 17
First time ever doing pistols, pretty sure that many on the left were no reps but I’ll take it. Need to start doing HSPU work, those are still a struggle.
Strength
12@115#
9@120#
7@130#
5@140#
4@145#
Mod WOD
4 C&J @135#
6 Bar MU
4 HSPU
10 air squats
4 rds 3 BMU
strict press up to 85#
split clean & jerk emom w 95#
–
mod wod skill sesh
4 c&j 95#
ring MU progression (thanks nicole!)
8 hspu
5 left leg pistols
5 air squats (right ankle still weak)
4 rounds even
finisher 23 reps
Split C&J @ 145#
Finisher 24
A lot of stuff today
Strict Press:
12@95
9@100
7@105
5@115
2@125
WOD: 4 C&J@135 / 3 MU’s / 8 HSPU / 10 pistols (had to “dab” on about half of these)
3 Rounds Even
Finisher: 20 reps
Strength up to 135#
Split jerks w/ 135#
WOD w/ 135#, C2B, HSPU, and air squats —
5 rounds + 1 HSPU
Finisher — 20 reps
Strict Press
12@115#
9@120#
7@130#
5@140#
4@145#
EMOM for 7 minutes
1 split jerk left leg and 1 split jerk right leg with 145#
WOD
As Rx’d with 135#, ring MU’s, strict HSPU’s and pistols
Rounds=5+5 MU’s
“Finisher”=22
Strict Press
12@91
9@100
7@105
4@119
EMOM X 7
Alternating split jerks 119#
WOD w/ 135 & 1 abmat HSPU
Round 1: c2b, regular squats
Round 2: ring MU, pistols
2 rounds + 1 my
Frustrating day. Everything just felt hard
My finisher is suspect because my wife pointed out, “did you touch your shoelaces evrytime” because she got 24 as well. So since that was the standard I probably missed a few.
WOD
As MRx
7+ rounds
“Finisher” – 20+
Need more focus today…
Strict press up to 85# failed last one
Wod 4 rds+ 5 hspu
Was really excited to see improvement on c2b and hspu. Tried not to pace myself and gret it right.
Used 2 am mats for hspu but kipped every time.
Used 20# kb as counterbalance for pistols.
Finisher 23
Did this WOD today, Thurs Oct 27
Strict Press
12 w/30#
9 w/40#
7 w/50#
5 w/50#
3 w/60@ (didn’t get #4)
WOD w/50#, jumping pull ups, regular push ups and
air squats
6 rds + 6 jumping squats
Finisher w/30# bar
17 reps
Strict Press = 12@105, 9@115, 7@125, 5@135, 4@145#
EMOM for 7 minutes of 2 SJ (Alt Leg) = 145#
WOD w/135, BMUs, HSPUs & Air Squats = 5 rds + 4 CJs