For time:
100 Double unders
10 Back squats 225/155# MRX 155/105#
80 Double unders
8 Back squats
60 Double unders
6 Back squats
40 Double unders
4 Back squats
20 Double unders
2 Back squats
As rx’d is with no rack; bar must be cleaned from the ground.
CFJ Holiday Schedule:
Wednesday, December 31 (New Years Eve)–6:00am & 9:00am
Thursday, January 1 (New Years Day)–6:00am & 9:00am
Back squats
5@ 135 cleaned to back
3@ 155 ground to rack
2@ 175, 185
1@ 195, 205, 215
Wod rx
From ground to rack*
9:49
Wod from rack: 6:56
Strength up to 305#
I think up to 195 but whatever Katie B posts is what I did
155 cleaned and put in rack 7:31
WOD 5:55
Burpees 10/8/6/4/2
Back squats from floor 85#
Strength back squats
5@105 3@125 2@135 2@145 1@155/155/155
Back squats:
185/225/255/275/295/315/325
WOD:
155# from the floor with dubs as written
12:47
E2MOM: Back squat
5@185
3@225
2@245
2@265
1@275
1@275
1@225
Wod w/225 from the rack
9:17
E2MOM: Back squat
5@225
3@275
2@305
2@305
1@325
1@330
1@335
Wod w/225 from the rack: 10:10
Backsquat up to 195#
WOD w/155#
Cleaned to the rack each round*
8:09
*cleaned it twice before the 10 squats b/c there was already a barbell in rack that I forgot to move before WOD started
Strength: deadlifts
5-3-2-2-1-1-1@135-145-155-165-185-205-215
WOD modified
Deadlifts 135# & singles
5:38
Wod. Bike cals / 175# from ground
10:58
E2MOM: Back squat
5@315
3@335
2@355
2@375
1@395
1@415
Wod:
275# from rack & SU
7:59
22/5’5/150
Wod from rack w/ 225 and SU
Time: 7:26
Strength: 225(5) 275(3) 305(2) 325(2) 335(1) 345(1) 355(1)
Strength
One arm DB front squats from the floor
50-60-75
WOD w/ singles and one DB front squats w/75#
6:52
49/5’7″/166
Back Squat
E2MOM
5@185# from the floor
3@205# from the floor
2@225# from the floor
2@275# from the rack
1@315# from the rack
1@335# from the rack
1@350# from the rack
WOD
As Rx’d from the floor
Time: 10:33
Strength: back squat
5@185, 3@205, 3@225, 2@245, 2@265, 2@275, 2@275
WOD from rack w/ 205#
10:56
Strength – 205,225,255,255,275,295,275
WOD scaled to 185# 13:34