Sunday WOD

Run 800m
30 Clean and Jerks
Run 800m

*Choose your own weight

Mitch just playing around on the rings before the wod
Mitch just playing around on the rings before the wod

28 thoughts on “Sunday WOD”

  1. WOD:
    Run 800m
    30x 1-hand KettleBell Clean&Jerk, 50#, alt.
    Run 800m

    Time = I dont know, because my damn alarm clock turned off the timer. I hate this phone so hard. ARGH! I can never get a good WOD outside alone when this phone is my timer. Invest in a stopwatch, Mario.

    Tight got back during KB C&J, made last run very tough. Maybe should’ve used the 55# bar I have here…. oh well.

  2. MOB

    WUx2

    400 m run
    10. Pull Ups
    10 Wall Balls
    10 Med Ball Clean
    10 V Snap switched to T2B
    10 KBS
    10 Jerks

    WOD

    800 m run
    30 Clean and Jerks
    800 m run

    1329

    Excellent WOD for a Sunday morning . Except for Jeff changing the warm up to 2 400 m Run . I i felt like the warm up was like a second WOD just how i like it . felt so good this morning that I even biked to the box not knowing that there was running today . Guess ill look forward to the bike home now . Great class everyone at 10 am

    1. Great job on getting back in the gym from your runs without breaking anything. PR? 😛

  3. WU ala Jeff

    400m run
    10 pull-up
    10 wall ball
    10 med ball clean
    10 v snap
    10 jerks

    Strength: dead lift

    135×5
    225×5
    315×5 (something popped in my side)
    335×3 (nope, something not right)

    Wod:

    800 m run
    40 clean and jerks @ 135
    800m run

    Time: 11:31

  4. Mobility
    800 m run
    WU x 2 of:
    10 pull ups
    10 wall balls @16#
    10 med ball cleans @ 20#
    10 v snaps
    10 KBS @|40#
    10 jerks @ 55/95#

    Strength: practice C&J
    95(5)-105(5)-115(3)-125(2)-135(1)

    WOD
    800m run
    30 C&J @ 95#
    800m run
    Time = 13:46

    *first time running in a WOD this year. Didn’t push too hard and very happy that my Achilles held up. 🙂

    Awesome WU Coach Jeff! Loved it!

  5. Had a wonderful weekend with my sister Wanda-Lee visiting me from Halifax. My sister in law picked her up around 11:00 ish this morning to head back to Halifax so I was 20 minutes late getting to the gym.

    50 late burpees
    WU x 1

    WOD:
    800m run
    30 C&J’s 95lbs
    800m run

    12:33

    Felt great to run! Clean & Jerk’s felt great today as well. My body really appreciates the few days I took off last week!

  6. Wod @ 65#: 14:05.
    Suck it, Jeff! 🙂

    Had fun running with Jeremy but I am wondering if we paced a little too slow. I was scared to burn out too much for the C&J’s.

    That was a really great workout, and a great class, thank you Jeff!

    Great job on the wod this morning Wendy, you did great.

  7. I believe there is only one adjudicator of the clock.. And ‘his’ name was on the board this morning right under wher it said “coach for this class”.. Time for Amanda’s WOD.. 14:06!! Lol.. Nice job on this one, you gave it your all for 14 minutes and 6 seconds, Not a second less!!

  8. WOD @ 65#

    Time: 12:43

    I was trying to push on that run, but body is tired. Time for a few days rest! Was nice to get outside though.

  9. Warmup which was AWESOME! Heart rate was up two minutes into it.

    Press 45-65-70 (3) 75 (1)

    WOD @ 75lbs
    Time 11:47
    Almost met puckie on the last 800m. Trying to catch up to Tania. 🙂

  10. MOB

    WUx2

    400 m run
    10. Pull Ups
    10 Wall Balls
    10 Med Ball Clean
    10 V Snap
    10 KBS
    10 Jerks

    WOD

    800 m run
    30 Clean and Jerks @ 60#
    800 m run

    Time:13:34

    Great class Jeff! Thanks!

  11. MOB

    WUx2

    400 m run
    10. Pull Ups
    10 Wall Balls
    10 Med Ball Clean
    10 V Snap switched to T2B
    10 KBS
    10 Jerks

    Strength: Practice C & J
    25-25-25-25-30-35-35

    WOD

    800 m run
    30 Clean and Jerks @ 25#
    800 m run

    Time: 11:36

    Thanks for the clean & jerk help Jeff!

    Nice running with ya Homie G Papa (aka CC) 😉

    1. you’re a quick learner taylor.. your form looked good during practice and during the wod!! great job today

  12. MOB

    WUx2

    Strength – Push Jerk
    95-95-135-135-155-155-155-155

    400 m run
    10. Pull Ups
    10 Wall Balls
    10 Med Ball Clean
    10 V Snap switched to T2B
    10 KBS
    10 Jerks

    WOD

    800 m run
    30 Clean and Jerks @ 135#
    800 m run

    Time: 11:22

    Nice job Terry! I still had seven lifts left when you had left for second run! FAST!

    I couldn’t let Taylor beat me! lol it was close!

  13. Mobility
    Wu x 2
    10 Pullups
    10 wallballs
    10 med ball cleans
    10 v snaps
    10 kb’s
    10 jerks
    Wod
    Run 800 m
    30 clean and jerk @ 135
    Run 800 m
    12:35 runs were tough, but my running g is getting better.
    Great work class Jeff.

    1. Forgot the 400 m runs
      Also strength practiced clean and jerk
      95/ 135/ 135/ 135/ 185 / 205/ 235 failed. 205 felt good and light so decided to jump right to 235, started off bad and it didn’t go. No time for retry.

  14. MOB + 400m run
    WU X2
    1o Pull Ups
    10 Wall Balls #14
    10 Med Ball Clean
    10 V Snaps
    10 KBS #35
    10 Jerks

    WOD
    800m run
    30 Clean and Jerks @ 60#
    800m run

    Time: 11:44

    Great WOD today and great class coach Jeff! I loved the pre-WOD er… Warm-up! Great Sunday! 🙂 Good job this morning everyone!

  15. Mobility

    400 m run
    WU (listed below) x 2
    10. Pull Ups
    10 Wall Balls (20#)
    10 Med Ball Clean (20#)
    10 V Snap
    10 KBS (45#)
    10 Jerks (95#)

    Front squat x 5
    115 -125 – ran out of time took to long for my warm up.

    WOD

    800 m run
    30 Clean and Jerks (95#)
    800 m run

    time 16:30

    Good run with Amanda to start, and thanks to Chris for pushing me at the end to race.

  16. Wod rx’d
    151 push ups (54 reps pr)
    40-26-27-29-29

    68 pull ups (81 last time with small band)
    15-13-15-13-12

Start here

Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Free Intro