Tuesday 181211
11min AMRAP:
-3 Ring Muscle-Ups MRX 3 C2B Pull-Ups
-4 Split Clean (alt legs)
-5 Hang Power Clean
-10 Box Jumps
Cleans = 135/95 RX+165/115 MRX 115/75 WBs = 24/20″ RX+ 30/24 MRX 20/18
Post rounds and reps to comments.
This Saturday, December 15th Open Gym 10:00am-12:00pm is canceled.
R Leg Split Clean – L Leg Split Clean – 2 Hang Power Clean Cluster:
135/185/205/215/225/235(Right Leg Split Clean only)
WOD Rx w/30″ Box Jumps:
3 rounds + 3 reps (3 Ring MUs)
Cluster with slit clean jerks and hang power cleans. Used 135 for all 7 sets.
*
WOD modified
C2B for MU; box step-ups for BJ; used 135
– 7 rounds + 2 HPC
Cluster:
2 sets @ 155
2 sets @ 175
2 sets @ 195
Last set did 2 split cleans at 195 (no HPC)
WOD w/C2B:
6 + 6
1 left split clean + 1 right split clean + 2 hang power cleans E2MOM
185/205/225/230/235/240(left split clean only)
WOD
As Rx’d
Everything Unbroken
Rounds=8
Split clean complex
Up to 165
WOD with C2B
4 + 3 C2B
1 Left Split Clean + 1 Right Split Clean + 2 Hang Power Cleans
185#, 205#, 215#, 225#, 235#, 245#, 255#
WOD w/ C2B, 165#, and 24″ box
5 rounds plus 1 HPC
Strength Split Clean
85, 105, 115, 120, 125, 130, X
WOD 18:06
Strength Cluster 55-65-75-80-85-90-95
WOD w/C2B, 75#, 18″ step ups = 5 rds + 1 split clean
Strength worked up to 120# on cluster
Met con
Weight rx
MU in ring thing
5+12
50 ghd situps
Strength:
3 sets at 165#
1 set at 175#
2 sets at 185#
1 set at 135#
25 ghd situps
WOD w/c2b, 135#, and 24″
5 rnds + 4 split clean
Split Clean @ 95
Wod w/85# and PLU
6 rounds + 2
Split clean alt legs + 2 cleans complex
Up to 215#
—
Wod RX
6rds + 3 ring MU
Strength
205-225-245-265
Wod RX’D w/ring MU
7 rounds
6 rounds:
21 cal assault bike
12 burpees
100m farmers carry (45# DB’s)
21:24
3 x 1min plank hold
Split clean alt legs + 2 cleans complex
Up to 195# / freaked myself out half-way thru 215# (f)
—
Wod. Subbed 4 strict pull-ups for MU’s / 135#
6rds + 2 HPC
Clean complex
135-165-185-205-205-215
WOD rx – 7 rds
*bar MU
Clean Complex
Up to 135#
WOD MRx (w/ burpees C2B)
5 + 3 B C2B