Monday WOD

25
Mar

Monday WOD

Look, no squats!

Shoulder Press x3
5 sets @ 75%

AMRAP in 6 min
4 Power Cleans
4 Push Jerks (95/65#)

Rest 3 min

AMRAP in 4 min
2 Power Cleans
2 Push Jerks (135/95#)

Blake

23 Responses

  1. Jeff Leger

    Shoulder Press x3
    5 sets @ 75% – 115lbs x 5 reps lol

    AMRAP in 6 min
    4 Power Cleans
    4 Push Jerks (95#)
    88 reps

    Rest 3 min

    AMRAP in 4 min
    2 Power Cleans
    2 Push Jerks (135#}
    36 Reps

    124 Reps total RX weight

  2. Shane Hayes

    Mobility and Wu
    Shoulder press
    85 x 5, 95 x 5, 115 x 3 x 5 sets Hard keeping the chest down..

    Wod rx’d: 178 reps
    6 min amrap @ 95, got 14 rds + 2 pc (114 reps)
    4 min amrap @ 135, got 16 rds (64 reps)

    Thanks for the great class Kevin !

  3. Mark

    Shoulder Press x3
    5 sets @ 75%
    105#

    AMRAP in 6 min
    4 Power Cleans
    4 Push Jerks (95/65#) – 85#

    Rest 3 min

    AMRAP in 4 min
    2 Power Cleans
    2 Push Jerks (135/95#) – 125#

  4. Tracy

    Shoulder Press x3
    5 sets @ 75% used 60#

    AMRAP in 6 min
    4 Power Cleans
    4 Push Jerks (95/65#) used 55#
    12 rounds
    Rest 3 min

    AMRAP in 4 min
    2 Power Cleans
    2 Push Jerks (135/95#) used 65#
    12 rounds

    total: 144

    I liked this one…thanks Matt.

  5. Del

    Shoulder Press x3
    5 sets @ 75%
    115#
    AMRAP in 6 min
    4 Power Cleans
    4 Push Jerks (95#)
    96 rep
    Rest 3 min

    AMRAP in 4 min
    2 Power Cleans
    2 Push Jerks (135#)
    52 rep

    148 total

    Thanks Matt!

  6. Allyson

    Shoulder Press x3
    5 sets @ 75%
    65#

    AMRAP in 6 min
    4 Power Cleans
    4 Push Jerks (50#)
    99 reps
    Rest 3 min

    AMRAP in 4 min
    2 Power Cleans
    2 Push Jerks (65#)
    51 rep

    150 total

    Thanks Blake!

  7. Fred

    Shoulder Press x3
    5 sets @ 75% – Based off 185# 1RM
    wu85-wu100-strenght 115#

    AMRAP in 6 min
    4 Power Cleans
    4 Push Jerks (95/65#)
    11 rounds + 3 reps = 91
    Up to round 8-9 unbroken, after 3 cleans + 1 clean / 4 jerks

    Rest 3 min

    AMRAP in 4 min
    2 Power Cleans
    2 Push Jerks (135/95#)
    12 rounds + 3 reps = 51
    Singles of cleans + 2 jerks after second clean

    Score = 142 (quick transitions… only rest was moving pennies and a few breath between cleans) Fun workout with managable reps numbers that you can keep moving through.

  8. Kevin

    Press x3
    75-90-105-105-105-105-105

    WOD Rx’d
    16 rounds + 5 reps = 133
    13 rounds = 52

    Total – 185 reps

    Round 1 – cycled 2 rounds for the entire workout
    Round 2 – 1 PC-rest-1 PC+2PJ-rest

  9. Jeff Leech

    Shoulder Press x3
    5 sets @ 75%
    115-135-155-155-155-155-155
    AMRAP in 6 min
    4 Power Cleans
    4 Push Jerks (95/65#)

    Rest 3 min

    AMRAP in 4 min
    2 Power Cleans
    2 Push Jerks (135/95#)

    16 + 5 reps=133
    16 =64
    197 rx
    Fun race with Kevin.

  10. Stephdh120

    Press x3
    Wu @ 40/45#
    5 sets @ 55#

    Amrap 6mins
    4 Power cleans(45#)
    4 push jerks
    Rest 3 mins
    Amrap 4 mins
    2 power cleans (55#)
    2push jerks
    Total reps: 136 (92/44)
    * Had 11 rounds & 4 PC’s and then 11 rounds

  11. Christie Neate

    Shoulder Press x3
    5 sets @ 75%
    @ 70#

    AMRAP in 6 min
    4 Power Cleans
    4 Push Jerks (55#)

    Rest 3 min

    AMRAP in 4 min
    2 Power Cleans
    2 Push Jerks (75#)

    12 rounds each AMRAP
    140 Reps Total

    Thanks Amanda!
    Happy 500th class to me!

  12. Aubrey

    Shoulder Press x3
    5 sets @ 75%
    65,75,75,75,75,75
    Chest down, head thru

    AMRAP in 6 min
    4 Power Cleans
    4 Push Jerks (65#)
    14 rounds
    Rest 3 min

    AMRAP in 4 min
    2 Power Cleans
    2 Push Jerks (95#)
    11 rounds
    156 total
    Thanks Amanda and Janelle

  13. GillesGautreau

    mob wux1
    press x 3
    75# 5 set
    AMRAP in 6 min
    4 power clean 75#
    4 push jerk 14 round

    rest 3 min
    AMRAP in 4 min
    2 power clean 95#
    2 push jerk 14 round
    total 168 rep

  14. Mario Richard

    Shoulder Press x3
    5 sets @ 75%
    135#

    AMRAP in 6 min
    4 Power Cleans
    4 Push Jerks (95#)
    107 reps (13 rounds + 3 PC)

    Rest 3 min

    AMRAP in 4 min
    2 Power Cleans
    2 Push Jerks (135#)
    48 reps (12 rounds)

    155 total reps
    (Good one for me to practice during open gym)

  15. Mike Moody

    Shoulder press
    95×5
    115×3
    135 x 3 for 5 rounds

    WOD (95#)
    4 +4
    Power power cleans and push press

    6 min – 144 reps

    2+ 2. (135#)
    Power cleans and push press

    4 minutes -52 reps

    196 Rx total

  16. Amanda

    Used 65# & 85#
    I got 11 rounds +1 clean in the first round. I THINK it was 7 rounds + 3 reps in second round.
    So..
    89 + 31 = 120

  17. Gabriel

    mob wux1 +cs

    press x 3(did them all for 5 reps)
    77# 5 set

    AMRAP in 6 min
    4 power clean 75#
    4 push jerk
    12 rounds +5reps

    rest 3 min
    AMRAP in 4 min
    2 power clean 95#
    2 push jerk
    12 rounds + 1rep

    total 150 reps

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