Practice C&J
AMRAP in 20 min (which really means a 20 min cap)
15 Clean and Jerks (135/95#)
Rest 1 min
15 Clean and Jerks (155/115#)
Rest 1 min
15 Clean and Jerks (185/135#)
Rest 1 min
15 Clean and Jerks (225/155#)
Rest 1 min
15 Clean and Jerks (245/175#)
Rest 1 min
15 Clean and Jerks (265/185#)
Scaled option #1:
95/65
115/85
135/95
155/115
185/135
225/155
Scaled option #2:
Start at 50% and add 5% each set
Practice C&J x3
75-85-95
WOD
Scaled option 1.5, I was doing option 1 but my math in the morning is not great and round 4 instead of 115 I did 105 so for round 5 I only did 125lbs.
Total: 74 reps
Love this WOD, great class this am 🙂
WU & Mob
Clean and Jerk
WU 95
WOD
[email protected]
[email protected]
[email protected]
[email protected]
Total 60 reps
800 m run with Kelly, Jackie and Mark, thanks guys nice cool down this morning winds was refreshing. Great job this morning !
Thanks Shane for the tips this morning was a great workout !
Mobility
WU x 1 + 15 KBS (35#), 15 Supermans
Group Mobility
Practice C&J
55-65#
AMRAP in 20 min (Scaled Option 1)
15 Clean and Jerks (65#)
Rest 1 min
15 Clean and Jerks (85#)
Rest 1 min
15 Clean and Jerks (95#)
Rest 1 min
15 Clean and Jerks (115#)
Rest 1 min
15 Clean and Jerks (135#)
Rest 1 min
15 Clean and Jerks (155#)
Total: 45 reps, 115# wasn’t happening this morning.
Cashout: 800m run
Thanks for the help Shane. Good job everyone!
Good job this morning Kelly, way to stick with it this morning at #115. Love the intensity. Also thanks for pushing everyone on the run afterwards great motivation!
MOB + WU + 15 KBS + 15 Supermans
Group MOB
Practice C&J
AMRAP in 20 min
Scaled option #1:
15 Clean and Jerks (135/95#) – 95#
Rest 1 min
15 Clean and Jerks (155/115#) – 115#
Rest 1 min
15 Clean and Jerks (185/135#) – 135#
Rest 1 min
15 Clean and Jerks (225/155#) – 155#
Rest 1 min
15 Clean and Jerks (245/175#) – 185#
Rest 1 min
15 Clean and Jerks (265/185#) – 225#
REPS = 48
Nice job on the reps Mark. Thanks for the run. You are coming along very well.
Went with Rx’d. I figured I get to 225, but didn’t know how far.
55 reps (10 into 225#)
135 – steady
155 – triples
185 – doubles
225 – slow singles
Very happy with that. Thanks for the class Shane.
Solid dude
M+WU
Group mob
Practice C+J
Scale option #2
15 @ 55lb
15 @ 60lb
[email protected] 65lb
15 @ 70lb
15 @ 75lb
75 reps
Started the morning with a 3km run then…
WOD with Option 1
65
85
95
115
135 x 5
65 Reps – That was pretty fun and SUPER sweaty
WU x 1 + 15 kbs + 15 supermans
C&J movement practice
WOD
Option 3
15 reps @ 50
15 reps @ 55
15 reps @ 60
15 reps @ 65
6 reps @ 70
Total: 66 reps
Sweaty one! Thanks for the class Shane!!
Good job this morning Jackie, thanks for the run!
11am Open Gym
WOD with Option 1
72 reps total
15 X 95#
15 X 115#
15 X 135#
15 X 155#
12 X 185#
WOD scale option #1 = 75 reps
95 – 0:00-1:30 (1:30)
115 – 2:30-4:07 (1:37)
135 – 5:07-7:40 (2:33)
155 – 8:40-13:00 (4:20)
185 – 14:00-19:30 (5:30)
225 – nope!!
Here are my times if that helps evening classes, last set was lifting about every 20 seconds, could’ve pushed a little more but consistency on lift was 99% on point today.
Sorry for the late notice stuck at work and but can’t make the 5 p.m. Can you sign me out? Thanks
Warmup
WOD Option: 2 modified
55
65
75
85
95 (10 reps)
Score – 70
WOD Rx:
60 reps
My goal was the make it at least 5 reps in to the round @ 155# and I finished it at 19:56, I was so excited! This was my favorite WOD yet 😊
Mobility
WU x 1 + 15 KBS (35#), 15 Supermans
Group Mobility
AMRAP in 20 min (Scaled Option 1)
15 Clean and Jerks (65#)
Rest 1 min
15 Clean and Jerks (85#)
Rest 1 min
15 Clean and Jerks (95#)
Rest 1 min
15 Clean and Jerks (115#)
Rest 1 min
15 Clean and Jerks (135#)
Rest 1 min
15 Clean and Jerks (155#)
Total: 49 reps
mob wux1
+ 15 KBS +15 superman
group mob
pratice C&J
AMRAP IN 20 MIN
15 C&J rest 1 min
65#
75#
80#
85#
90#
100#
time 17:25
AMRAP in 20 min (Scaled Option 2)
15 Clean and Jerks (65#)
Rest 1 min
15 Clean and Jerks (75#)
Rest 1 min
15 Clean and Jerks (85#)
Rest 1 min
15 Clean and Jerks (95#)
Rest 1 min
15 Clean and Jerks (105#)
Rest 1 min
15 Clean and Jerks (115#)
81 reps ([email protected]#)
Had a pretty active day kept a light pace
Practice C&J
AMRAP in 20 min (which really means a 20 min cap)
15 Clean and Jerks (50)
Rest 1 min
15 Clean and Jerks (55)
Rest 1 min
15 Clean and Jerks (60)
Rest 1 min
15 Clean and Jerks (65)
Soo 60 reps..
I need another ‘Clean clinic’.. something is just not computing in my little brain!!
Otherwise I felt like a rock star doing the split jerks!!!
M WU
Group mob
Practice C J
Scale option #2
15 @ 55#
15 @ 65#
[email protected] 75#
15 @ 85#
2 @ 90#
62 reps at time cap
Thanks Amanda
Buy-in 5k bike ride
Open Gym
WOD Option #1
95# – 0:00-2:23 (2:23)
115# – 3:23-6:15 (2:52)
135# – 7:15-12:33 (5:18)
155# – 13:33-20:00 (6:27) (completed 12 of these)
Total reps – 57
Fun WOD. If I had it to do again I could finish the 4 rounds. Took too many breaks.
Cashout – 5k bike home.
Thanks for strategy input, Shane!
MOB WU X1 15 KBS 15 Supermans
Group Mob
Practice Clean Jerk
WOD Option 2 (went too light, should have talked to coach Amanda prior to starting)
55#
60#
65#
70#
75#
80#
Finished first round at 17:50
Total reps – 98
Note to future me, fix ugly part of clean.
WOD @ 55#, 65#, 75#, 85#
Total 60 reps at 11:50. Was going to keep going at 85# because my wrist felt tight, got 6 more reps in until I decided it was silly to keep going. My wrist was hurting from the tightness at that point. Happy with that, and happy my wrist held up that many reps. Recovery is slow, but better than nothinh!
Wod: AMRAP 20Min
15 Clean & Jerks 1min Rest
Option #2
55
65
75
85
95 (7 Reps)
105
Total= 67 Reps
First WOD back after 2 weeks off, can you say painful!
Scaled option #1:
95
115
135
155
185
225
Reps — 52
C j
35-40-45
WOD
15 c j 35#
Rest 1 min
[email protected]
15 @40
[email protected]
[email protected]
[email protected] 20 min cap am rap …total 65
CJ Practice
WOD with option 2
85-90-95-105-115-125
85 reps (5 reps remaining)
Next time option 1 for scalling