December 28, 2018

Friday 181228

Team WOD (1 Partner Works, 1 Rests)
16min AMRAP:
-10 Deads 225/155 RX+255/175 MRX185/125
-5 Box Jumps 24/20″ RX+30/24 MRX 20/18
-10 Barbell Thrusters 95/65 RX+ 115/75 MRX 75/55
OR Double KB/DB Thrusters 50/35lbs or 24/16kgs MRX 35/25 or 16/12kgs
-5 Box Jumps
*Partner 1 completes a full round then, Slap Hands / Switch Partners and Partner 2 completes a full round. Repeat for 16min.
**Each team gets two bars, one for Deads and one for Thrusters or Team can use DBs or KBs for Thrusters**

Post team and rounds and reps to comments.

CFJ Holiday Schedule:

Monday, December 31 (New Years Eve)-6:00am, 7:30am & 9:00am

Tuesday, January 1 (New Years Day)-6:00am, 7:30am & 9:00am 

14 thoughts on “December 28, 2018”

  1. Tempo deadlifts
    5 sets of 3 reps @405
    Wod RX’D w/barbell thrusters partnered with Jess
    14 rounds + 16 reps (1 thruster)

    Great push Jess!!!

  2. Tempo DL
    Set 4 & 5 @ 315#

    Partner Wod w/ Greg
    9 rds plus 15 reps
    Used 50# DB for Thrusters
    225# for DL
    24” box
    —-
    25 GHD

  3. Strength 125 for all (buggy hamstring after yesterday’s 50 back squats)
    WOD solo…
    125 deads, 18” box and 20 lb dumbbells
    6 rounds plus 4 box jumps (14 reps)

  4. Tempo deadlifts..stayed lighter
    5×3
    115-135-155
    Partnered with Chad
    WOD RX’D w/barbell thrusters and 24″box (1st rd w/20″box then switched!)
    14 rounds + 16 reps (1 thruster)
    Great job Chad! YOU KILLED ME…my throat STILL hurts. U of course didn’t seem winded AT all waiting for me to finish most rds while sitting on ur box ha! Guess that’s what happens when your partner is so much slower! Pretty sure my back and quads are going to be sore for days!

  5. Tempo Deadlifts
    3@195
    3@225
    3@235
    3@235
    3@235
    WOD Rx+ DL and Thruster 20” box
    w/Chrissy
    9 rounds + 1 DL (Partner 2)

    So proud of Chrissy and how hard she pushed. Especially the last minute!

    Abs

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