It’s Week 3 for the Lifestyle Improvement Event peeps. No breads/chips/cereals. Pick up your sheets or download one. Get your Week 2 sheets in asap.
Build up to WOD weight for C&J.
Row 1000m
7 Muscle-ups
15 Clean and Jerks (BW or a percentage)
Compare to Jan.30/15
Had an amazing nutrition session yesterday. We’ll definitely have Scott come back again.
Please cancel my 6am
WUx1 500m row
Clean and jerk x3
95-115-125
WOD
1000m row
21 pull-ups
21 dips
15 clean and jerks @#125
Time=15:37
Good work Shawn
WUx1 500m row
Clean and jerk x3
95-115-135-155-165
WOD
1000m row
21 ring row
21 dips
15 clean and jerks @#95
Time=10:38
Total disaster this morning on WOD weight calculation I guess somewhere between 95 & 135 was the right weight. thanks for the help to change out the weight Mario.
Mobility and Wu x 1 + row 500m
Group mobility
Clean and jerk, work up to Wod weight (185)
Wod
1000m row
7 mu’s
15 clean and jerk @ body weight (185#)
Rx’d 9:04
Great class Mario and great work 6 amer’s!!!
That’s some heave C & J’s Shane!
Clean and jerk to 70#
WOD:
1000m row
21 ring rows 21 assisted dips
15 clean and jerks @ 65#
Time: around 10:45 (forgot to look at the clock)
Thanks Mario!
Clean and jerk
Built up to 115
Wod
1000m row
21 ring rows
21 assistant ring dips
15 clean and jerk @ 105
11:45
Great class ! Missed my 6 amer’s
Mobility
WU x 1 + 500m Row
Group Mobility
Build up to WOD weight for C&J.
55-65-75-85# x 3
Row 1000m
7 Muscle-ups (scaled to 21 ring rows + 21 parallette dips)
15 Clean and Jerks @75#
Time: 9:24
Last time 8:48 with 65#
Thanks Mario. Good job everyone 🙂
Hmmmmm. .. didn’t I see you doing pull ups not that long ago?
You got me. I’ll start incorporating them 🙂
WU+Mob+500m Row
WoD
1000m Row
21 ring rows
21 box dips
3 clean and jerk x95 and 7 x65 / could not complete the 15 🙁
17 Min
Warm up & mob x1 with 500m Row
Build up WOD weight for C&J
75-80-95-95-95
1000m Row
7 muscle ups ( 21 ring rows / 21 parallelette dips)
15 C&J @ 100lbs
Time 11:44
Great class Mario, thanks
WU MOB 500m Row
Build up to WOD weight for C&J.
55-60-65-70#
Row 1000m
7 Muscle-ups (scaled to 21 ring rows & 21 assisted dips on paralettes)
15 Clean and Jerks (70#)
Time: 11:13
Thanks Mario!
WUx1 500m row
Clean and jerk
95×3-105×3-115×2-135-145-155-165
WOD
1000m row
7 Bar MU
15 clean and jerks @#135
Time=10:17
PR of 30 seconds from Jan 30th 2015
Great work 6am peeps!
Great job Gabe!
Did the 21 ring rows and 21 box dips.
Elected not to do the 15 c and js with my body weight. Used 185# instead of 275
Next year I’ll rx this workout when I’m down 50 lbs or so lol …oh yeah and when the ” muscle ups ” start happening
Good work all today especially nick who was on class 2
Time in the 16:30 range
C&J x2
135-155-175-185
WOD Rx’d @ 185 (glad I weighed myself – thought I’d be doing 190/195)
8:57
Row – 3:38
MU – singles, but steady
C&J – singles, but not steady
And you lost almost 10 pounds since Wednesday night…. Typical.
C&J up to 135#
WOD – Row/Mucle-ups/115#
13:20
Clean and jerk
Built up to 115
Wod
1000m row
21 pull ups
21 assisted ring dips
15 clean and jerk @ 115
14 something… I was so happy to be finished I forgot to look at the time. Those jerks got heavy really fast!
Wod with 85#,
Did 3 MU’s then switched to 12+12 pullups & ring dips
Only got 6 C&J’s in under the 15 min cap
MU’s still need some work, and some confidence. Glad I tried them today though.
WUx1 500m row
WOD
1000m row
21 pull-ups
21 dips
15 clean and jerks @85#
Time=10:52
Clean & Jerks to 185#
WOD:
Row 1000m
7 Muscle-ups
15 Clean and Jerks @ 175# (95% of 185# BW)
Time: 13:51 (ONE second and 10# PR…I’ll take it!)
Please cancel my 4 o’clock.
Clean & Jerks to 100#
WOD:
Row 1000m (3:59)
21 Ring Rows
21 Box Dips (I liked these alot)
15 Clean and Jerks [email protected]#100, [email protected]
Started at #100 around the 6 ish min mark only got one overhead, and felt like i had a complete mental struggle. So i took #5 off and finished the rest at #95. HOLY they felt heavy.
Time: 15:00…not a second to spare:)
Build up to WOD weight for C&J.
55-65-70lb
Wod:
Row 1000m
21 ring rows
21 assisted ring dips
15 Clean and Jerks, 70lb
11:07
Mob
WU x1
Row 500m
Group Mob & WU
C & J
35-55-65-75-75#
WOD 15 min cap
1000m row
21 RingRows
21 ParaDips
15 C & J(75#)
Time: 11.53
Mob
WU x1
Row 500m
Group Mob & WU
C & J
35-55-65-75-75-75#
WOD 15 min cap
1000m row
21 RingRows
21 Box Dips
15 C & J(75#)
Time: 12:28
800m run
Clean & jerks to 125#
WOD with bar MU/ C&J @ 125#
Time: 9:26
Cashout w 20# vest:
3 rds
400m run
10 pushups
Time: 8:21
Build up to C&J
55-85-105-115
WOD @ 115#
DNF! Had 2 C&J left at time cap.
Wod: 8:30 @ BW
Row-3:50 ish
MU-4/3 I lost track of time when I came off rings unfortunately. Best I have felt on rings. Owed to Kevin Wood’s nutrition coaching.
15CJ were singles at 175lbs
Very nice wod, very nice group at noon.
Codster. LOL
Dude, you were FLYING through this WOD!
Nice work all around, especially on those Muscle Ups!
That, and now I have to call you “coddy”…
mob wux1+500 m row
group mob
clean&jerk
55×3 65×3 75×3
WOD
1000 m row
7 MU (21 ring row +21 dip)
15 clean & jerk 75#
time 9:40
C & J
55-65-75-85
WOD:
1000 m row
21 pull ups
21 assisted ring dips
15 C & J @ 85#
Time = 12:32
This wasn’t as awful as I expected. 🙂
In fact, it felt pretty good.
Wod with ring row/dips/65# (wrist felt good at that weight)
9:51
Build up to WOD weight for C&J.
40# – 45# – 50# – 55#
Row 1000m
7 Muscle-ups (21 ring rows and 21 assisted dips)
15 Clean and Jerks @ 50#
Time: 13:37
Clean and Jerk (build up to WOD weight)
55# – 65# – 75# – 80#
WOD:
1000 m row
21 ring rows
21 ring dips
15 C&J @ 80#
Time: 10:41 (PR of 4 seconds and 5# more! Plus ring dips instead of paralleletes!)
Look at all the PR’s! Glad you went heavier 🙂
Build up to WOD weight for C&J.
110#
Row 1000m
7 Muscle ups
15 Clean and Jerks @ 110#
Time = 11:36