Back Rack Split
105-115-125-135-145
Split Jerk
105-120-130-140-150
Wod rx’d
7 jerks + 4 burp
Thanks for throwing around some heavy weight with me this morning Shannon!! Lookin’good lil momma!
Still nursing lower back so mod wod today – thanks for the help Nicole!
15 AMRAP
—
2 ring dips
2 butterfly pull-ups
10 cal bike
4 ring dips
4 butterfly pull-ups
10 cal bike
6-6-10, 8-8-10, 10-10-10… made it through 8/14 butterfly
Happy to be practicing and seeing improvements in it!
Back rack and front rack split jerks
4@135; 3@185; 2@205; 1@225 (failed multiple times)
*
WOD as rx’d
6 reps into round of 8 jerks.
*
Core development finished at home
Practiced BRJ&SJ form/technique
WOD with 85#
7 jerks + 4 burpees
*think I missed a burpee or two in first couple of rounds
**also thought it was C&J first couple of rounds
Allll over the place today, BUT fun WOD!! 🙂
1 minute plank hold, 25 sit ups
Berlyn had me do so “gymnastic” conditioning…that was interesting
for a 66 yr old! She said she would be my conditioning coach!
Back Rack Push Jerk:
4@135, 3@175, 2@185, 1@205, 1@225 (PR; Previously 195# on 5/16/16)
Split Jerk:
4@155, 3@175, 2@185, 1@205
WOD Rx:
5 rounds + 8 reps (2 burpees)
Core Development
Back Rack Jerk and Split Jerk
4@205#
3@225#
2@245#
1@265#
1@285#
Did the same load and reps for both BRJ and SJ.
WOD
Rx+
Rounds=3 reps into my 9 jerks
Back Rack Split
105-115-125-135-145
Split Jerk
105-120-130-140-150
Wod rx’d
7 jerks + 4 burp
Thanks for throwing around some heavy weight with me this morning Shannon!! Lookin’good lil momma!
Strength with Kevin + 1SJ @ 225# (he did two cleans at 225 though, so we’re even).
WOD Rx: 7 rounds plus 4 jerks
Hey Little Mama! Looking strong!!
Back Rack Jerk 4-3-2-1-1 @ 55-65-85-95-100
Split Jerk 4-3-2-1-1 @ 55-65-85-95-105
WOD w/85#
4 jerks into 6’s (44 reps)
1 min GHD sit up hold
1 min Back Ext hold
25 GHD sit ups
25 Back Ext
Back Rack split up to 155#, f 165#
SJ up to 135#
Wod w/85#
Finished the 8’s
Reminiscent of the 7 min of Burpees WOD… may have missed the intent.
Strength
185-198-212-225- failed 255×2
Wod Rx’d
7 rds + 1 jerk
Core development
Back Rack Jerk:
185-225-275-315
Front Rack Jerk
185-225-275-315(f)-315
WOD Rx+ 185#
Accidentally did round of 7 twice, so subtracted 1 jerk
8s completed + 2/9 Jerks
Back Rack Jerk (1st timer)
worked up to 175#
Split Jerk
failed 195# twice 🙁
WOD w/ 135#
7s completed + 2/8 Jerks
good work nooners!!
Still nursing lower back so mod wod today – thanks for the help Nicole!
15 AMRAP
—
2 ring dips
2 butterfly pull-ups
10 cal bike
4 ring dips
4 butterfly pull-ups
10 cal bike
6-6-10, 8-8-10, 10-10-10… made it through 8/14 butterfly
Happy to be practicing and seeing improvements in it!
Back rack and front rack split jerks
4@135; 3@185; 2@205; 1@225 (failed multiple times)
*
WOD as rx’d
6 reps into round of 8 jerks.
*
Core development finished at home
Back Rack Split Jerk
4@235
3@255
2@275
1@300
1@320
Regular Split Jerk
4@235
3@255
2@275
1@300
1@330 (failed)
1@320 (failed twice. . . )
WOD Rx’d=8s completed plus 1 Jerk in round of 9s
25 min quick tempo run in my hotel.
Strength
BTN & front jerks all same loads
155 – 185 – 205 – 215 – 225
—
Wod. Rx’d.
Thru round of 7’s + 8 jerks + 1 burpee
BRJ &SJ up to 125. Ran out of time
WOD rx’d
7 rounds even
because I did 2 burpees starting out. Instead of jerking first. Lol
Practiced BRJ&SJ form/technique
WOD with 85#
7 jerks + 4 burpees
*think I missed a burpee or two in first couple of rounds
**also thought it was C&J first couple of rounds
Allll over the place today, BUT fun WOD!! 🙂
Strength
BRJ & split jerks all same load
135,155,175,185,205
—
Wod. Rx’d.
5 & 6 jerks
Split Jerk and Back Jerk upto 225#
Wod Rx = 7rds 1jerk
And thanks for the help, Chad!!
Strength 4-3-2-1-1 Back rack jerk and Slit jerk. Used same weight for back and front
4@185
3@205
2@225
1@255
1@285
Wod Rx+
Total=6 rounds +6 jerks
Same weight for back and front rack split jerks
Followed percentages for front rack
110-120-125-135-140 (15# pr for back)
Wod rx
5 jerks + 2 burpees
Strength
BTN & front jerks all same loads
155 – 185 – 205 – 215 – 225
Wod RX
7 Rds even.
BPJ, 225
DL, 325
RX, 6 rounds
Mod wod
5 rounds
10 back extension on GHD
15 squat cleans with 12# med ball
10 cal bike
–
7 min amrap
10 cals bike
10 sit-ups
5 + 10 cals
Split Jerk to 245#
Back Split Jerk 265# PR, 290F
Wod rxd= 6 jerks, 2 burpee
Did front rack: up to 75# on push and split jerk
WOD w/55#
6 rds + 2 jerks
1 minute plank hold, 25 sit ups
Berlyn had me do so “gymnastic” conditioning…that was interesting
for a 66 yr old! She said she would be my conditioning coach!
WOD. Rx’d.
Thru round of 5’s + 6 jerks
Not pretty today