Congratulations to Coach Jess on sweeping the competition at the USA American Open Series III this past weekend! Finishing with 67kg Snatch, 80kg Clean & Jerk & 147kg TOTAL. We’re proud of you, Jess!
“The Cindy & DT Challenge” by DB
10min EMOM Challange *into*
1 Rep Increase For As Long as Able:
-Min 1 = 5 Pull-Ups -10 Push-Ups -15 Squats
-Min 2 = 12 Deads -9 HPC -6 S2O
-Min 3 = 5 Pull-Ups -10 Push-Ups -15 Squats
-Min 4 = 12 Deads -9 HPC -6 S2O
-Min 5-6-7-8-9-10 *continue EMOM Pattern*
*At Min11 increase 1rep on each exercise each additional min, until no longer able*
-Min11= 6 Pull-Ups -11 Push-Ups -16 Squats
-Min12 = 13 Deads -10 HPC -7 S2O
10min EMOM Challange *into*
1 Rep Increase For As Long as Able:
-Min 1 = 5 Pull-Ups -10 Push-Ups -15 Squats
-Min 2 = 12 Deads -9 HPC -6 S2O
-Min 3 = 5 Pull-Ups -10 Push-Ups -15 Squats
-Min 4 = 12 Deads -9 HPC -6 S2O
-Min 5-6-7-8-9-10 *continue EMOM Pattern*
*At Min11 increase 1rep on each exercise each additional min, until no longer able*
-Min11= 6 Pull-Ups -11 Push-Ups -16 Squats
-Min12 = 13 Deads -10 HPC -7 S2O
-Min13= 7 Pull-Ups -12 Push-Ups -17 Squats
-Min14 = 14 Deads -11 HPC -8 S2O
*continue EMOM Pattern w/1rep increase*
BB Loads = 155/105 MRX 115/75lbs
-Min14 = 14 Deads -11 HPC -8 S2O
*continue EMOM Pattern w/1rep increase*
BB Loads = 155/105 MRX 115/75lbs
Clusters @ 135
WOD: 20 minute AMRAP Cindy + DT @ 135
Cindy: 6 rds
DT: 5 rds + 8 HPC
Cluster up to 105#
WOD 75# AMRAP 12+10squats
Cluster up to 175
WOD- MRX
Made it through the first 10 mins emom. Went at a much slower pace after that
Cluster 1: 3S2O-5HPC-7DL (used 115)
Cluster 2: 6DL-4HPC-2S2O (used 135)
Cluster 3: 2S2O-3HPC-4DL (used 155)
Cluster 4: 3DL-2HPC-1S2O (175)
*
WOD MRX:
Made it through 10 minutes MRx + 12 air squats in the 11th minute with the added rep.
– from there went back to initial rep scheme and did the rest AMRAP for remaining 9 minutes. Finished 6 rounds (3 of each)
Cluster 1: 3S2O-5HPC-7DL @ 135#
Cluster 2: 6DL-4HPC-2S2O @ 155#
Cluster 3: 2S2O-3HPC-4DL @ 185#
Cluster 4: 3DL-2HPC-1S2O @ 225#
WOD
As Rx’d
2 Hang Power Cleans in the 8th minute
Way to go Jess!!
Strength 55-50-65-70
Modified WOD
20 min amrap
3 pull ups
6 push ups
9 squats
9 dead’s 55#
6 hang cleans
3 s2o
8 rds + 3 pull ups
Thanks :))
Strength: 75-95-115-135
WOD 75# 5 each set
Great job Jess!
Strength
75-85-95-105
WOD w/75#
Kept up only the first 4 min.
Then continued AMRAP until 20.
Not sure if it was 6 of each or 7 of each.
Thanks!
Strength up to 145#
WOD mrx
Completed minute 14
Finished 13 push ups on minute 15
438 total reps if I did the math right
Can’t say it enough. Something about CF Jenks and the amazing people to help push you and lift you to the top of the platform. Amazing job again Jessica. Your abilities, strength, desire to reach your full potential and lead by example lifestyle is a true testament and motivating for all of us!! Thanks for being you.
Missss you Okie!! Thanks so much for the kind words :))) Please come visit soon!!
Clusters up to 155#
WOD Rx
Got thru 7 minutes @105# then stripped down to 85# and finished 7 more rounds
Tabata abs
Great job 4:30; that was a tough one
Great job Jess, what an accomplishment. Enjoyed watching and cheering you on!
Not sure why that posted on the other ♀️
Thanks! Another fun and humbling experience! Can’t wait for the next one!
Cluster 1: 3S2O-5HPC-7DL @ 135#
Cluster 2: 6DL-4HPC-2S2O @ 185#
Cluster 3: 2S2O-3HPC-4DL @ 205#
Cluster 4: 3DL-2HPC-1S2O @ 235#
WOD
As Rx’d
7 Rounds EMOM and then only 8 deadlifts in the 8th minute . . . . .
couldn’t be happier for you, Jess!! You are an awesome competitor and a joy to be around – great work!
Cluster Work w/ 95# and 4-5 Tire Flips (#325) – way to go, Joan – thanks for joining in on that fun with me
WOD
95#
Kept up with the first 9 EMOMs (5 cindy/4 DT) and on min 10 it got pretty ugly. Stopped about that:
5 cindy
5 DT
thanks breck.
Thanks!!!
Stregnth:
135-185-205-260
WOD (Mod Wod)
4 RFT
1 round Cindy
.5k bike
1 round DT
.5k bike
18:52
Cluster 1: 3S2O-5HPC-7DL @ 135#
Cluster 2: 6DL-4HPC-2S2O @ 155#
Cluster 3: 2S2O-3HPC-4DL @ 185#
Cluster 4: 3DL-2HPC-1S2O @ 205#
WOD MRx. 5 Rounds EMOM
then, 1 more round of DT really slow…
Cluster 1: 3S2O-5HPC-7DL @ 115#
Cluster 2: 6DL-4HPC-2S2O @ 135#
Cluster 3: 2S2O-3HPC-4DL @ 155#
Cluster 4: 3DL-2HPC-1S2O @ 155#
WOD
95#
Kept up with the first 6 EMOMs (3 cindy/3 DT):
then went to 20 min total
7 cindy
7 DT
Cluster work
Up to 135#
WOD rx’d
6 hang power cleans in 8th minute
Cluster 1. 65lb
Cluster 2. 75lb
Cluster 3. 85lb
Cluster 4. 95lb
WOD MRX 75lbs
6 min (6 rounds) unbroken
4 min rest
4 min (4 rounds)
Done
Cluster 1: 3S2O-5HPC-7DL @ 115#
Cluster 2: 6DL-4HPC-2S2O @ 135#
Cluster 3: 2S2O-3HPC-4DL @ 165#
Cluster 4: 3DL-2HPC-1S2O @ 185
WOD @95lbs
EMOM rd #10
5 more reaps in the last 10 mins
Strength:
115-135-155-165
WOD MRx
EMOM – 7rds + 4S2O
AMRAP 15rds + 9HPC
Failed 225 jerk
Partnered up with Brent to attack this monster. You go I go each round.
Completed 8 rounds of each bench mark, 4 each for Brent and I.
Clusters @ 65-85-95-105
WOD 65#
Pushups from the knees
7 rounds Cindy
6 rounds DT
I would do a round of Cindy and DT and then rest the 3rd minute
Cluster 1 @ 135
Cluster 2 @ 165
Cluster 3 @ 195
Cluster 4 @ 225
WOD Mrx
11 minutes and 10 PC on minute 12
Strength:
135-185-205-260
WOD MRX
10 minutes, 5 rounds of each.
Cluster 1: 3S2O-5HPC-7DL #105
Cluster 2: 6DL-4HPC-2S2O #115
Cluster 3: 2S2O-3HPC-4DL #125
Cluster 4: 3DL-2HPC-1S2O #155
looked back at 7/2014 and I had used 175# for the same cluster #4…wow lol
WOD did e2mom for 10 min w 105#
Cluster only up to 65#
WOD w/jumping pull ups, 45#, push ups from knees
Did 10 rds with 3,5,7 reps for Cindy and 9, 6, 3 for D.T.
did 10 rds and then rowed the remainder 10 minutes
1,547m
Congratulations Jessica! You are amazing!!! You look so good in this picture too.
All that horrible stuff you did to make weight, I don’t know how you could even lift
any weight! We are so proud of you!!!! Wonder Woman!
4 rounds for max reps of:
Min1 – Burpess (to a plate)
Min2 – assault bike calories
Min3 – Deadlifts (115#)
Min4 – Wallball sit-ups
Min5 – Hang Pwr cleans
Min6 – Rest