5 Rounds of:
Min 1: 1 Clean and Jerk (build up each set)
Min 2: 12 Burpees MRX 10
Min 3: 200 Meter run
Min 4: Rest
5 Rounds of:
Min 1: 1 Clean and Jerk (build up each set)
Min 2: 12 Burpees MRX 10
Min 3: 200 Meter run
Min 4: Rest
WOD: Rx
185-215-235-245-255-265(extra one)
Core/Hang: Bent leg paralletts
Changed grip every dead hang
WOD: Rx
– Did a squat clean into push jerk w/ overhead squat (Stayed at 145lbs for all 5)
– Burpees: all under 30 sec.
– Runs time: 44,43,41,40,36
– Dead hangs unbroken
– did L sits and bent knee on paralletts
Wod rx
C&J (all split jerk)
185-205-225-245- (failed 255)
Burpees
:23, :23, :25, :23 :23
Run
:43, :40, 38, :43, :36
Finisher
Bent leg parallette
Wod Rx’d (All split jerk)
185/205/205/225(f)/225
5 rounds of:
:30 bar hang
:30 rest
:30 parallette bent knee feet off of ground
:30 rest
Wod. Rx’d
165-185-185-195-205
All completed
—
core/grip
completed, mixture of everything
Wod Rx’d (All push jerk)
185/205/205/225/245
Finisher
Bent leg parallette
WOD split jerk 175, 4 x 185
Completed rest as prescribed. Bent leg on parallettes.
WOD Rx’d reps
105/105/115/125/135
Runs
:57, :56, :55, :57, :57
Grip/core completed. Bent leg parallette,
2 L-sit!!
6 mile run
Wod as rxd
Clean & split jerk: 145-150-155-160-165
Finisher
Completed (legs got bendy on parallettes)
WOD Rx: 135-215lb.
WOD Rx
145-155-165-185-195 (f)- cleaned twice, failed jerk on first attempt and then didn’t attempt 2nd jerk
Runs
:51, :49, :49, :48, :48 (thanks for pacing me, G!)
Grip- completed
Core: Mostly bent leg parallettes- didn’t make all 30 seconds on most rounds
Wod Rx’d (All push jerk)
135-185-205-225-245
Finisher
Feet raised from the ground for L sit
WOD
Min 1: 5 Power Clean + Push Jerk@85#
Min 2: 12 Burpees
Min 3: 500 Meter bike
Core and Grip Development
Completed with:
30 second knee raise
30 second bar hang