Mid week WOD

10-8-6-4-2-4-6-8-10 reps
Med Ball Cleans (20/14#)
Box Jumps

Welcoming Marco to the group!

17 thoughts on “Mid week WOD”

  1. WU x3
    Strength – Back Squat x1
    90 105 120 135 155(PR)

    10-8-6-4-2-4-6-8-10
    Med ball cleans 14#
    Box jumps 20″

    6:45

  2. WU x 2

    Strength: Shoulder Press
    60-70-80-90-100(failed)-95- 100(failed)

    WOD: 10-8-6-4-2-4-6-8-10

    Med Ball Cleans (14#
    Box Jumps (Black box)

    Time: 6 minutes something

    Short and sweet!!

  3. Deadlift
    135×10
    225×3
    265×3
    285×3
    300×3
    320×6

    WOD with 20# ball and 24″ box
    4:31

    Tough to jump after the cleans!

  4. WUx2

    goal practice: HSPU with 2 green bands – first round 10 reps, second round 8 reps
    any suggestions if i should go green and yellow from here or start lowering to plates instead?

    OHSx1 45(5)-55-65-75(not low enough)-75-85
    PR by 5 and ran out of time to try another, but i had more weight in me

    WOD:
    16# med ball
    24 inch box
    6:20

    i REALLY liked this one!!!!

    cash out: seated hammy stretch – youch!

  5. WU x3

    Strength – Front Squat x1

    115-135-150-170-190 PR 🙂

    WOD

    10-8-6-4-2-4-6-8-10

    Med ball cleans 20#
    Box jumps 20″

    7:52

  6. WUx3

    Stenght – Back Squat x3
    135-155-165-175-185(PR) Thanks Ed and MC for spotting me and making sure my form was good.

    10-8-6-4-2-4-6-8-10
    Med Ball Cleans 20#
    Box Jumps 20″

    7:57

    Cashout: Seated Hamster Stretch
    50 rep each leg

    Great workout everyone!

  7. Warmup x 2 plus mobility

    WOD inclined 100 situps
    AMRAP in 10 minutes of DUs
    Inclined 100 situps

    Total time 18:43 total DUs 216 only 4 under my PR of 220 so I’m happy considering I’m still on the mend and also did 200 situps on an incline 🙂

  8. Warm up x 3
    Push Jerk Practice 5RM: 65-75-85

    WOD: 10-8-6-4-2-4-6-8-10
    – Med ball clean #14
    – Box Jump 20”
    6:38 min

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