50 Med Ball Cleans (20#)
25 Push Jerks (135#)
50 Med Ball Cleans
Time = 10:31 PR
Rob C
Press x5 (from floor)
40-50-60%
75-95-115
50 Med Ball Cleans – 20#
25 Push Jerks (155/105#/70%) – 135#
50 Med Ball Cleans – 20#
11:10
Heather Beck
Press x5 (from floor)
40-50-60%
30-45-50
50 Med Ball Cleans – 10#
25 Push Jerks (155/105#/70%) – 60#
50 Med Ball Cleans – 10#
11:09
Mike Moody
Press
70×5
85×5
115×5
50 med ball cleans (gassy)
25 push jerk (155#). 10-7-4-4
50 med ball cleans. Yuck
12:19 RX
Del
Press x5 (from floor)
40-50-60%
65-75-85
Push Jerk
Build up to WOD weight
125-135-145
MBC Review
50 Med Ball Cleans
25 Push Jerks (155#) 7-6-4-4-4
50 Med Ball Cleans
10:05 was 8:05 last time – I guess a month off and burning quads from Monday WOD didn’t help
Thanks Blake!
Roxanne Morrell
Press x 5
#40-50-60
Push jerk x 3
#65-70-75
WOD
8# ball
75# push jerks
10:17 min
Gabriel
WUx1
Press x5 (from floor) based on 103#
40-50-60%
41-52-62
Push Jerk
Build up to WOD weight
85×5 and 95×5
MBC Review
50 Med Ball Cleans (20#)
25 Push Jerks (95#)
50 Med Ball Cleans
Time = 7:30 – 10# more than last time but 16 seconds slower..
Thanks Shane!
Fred
Press x5 (from floor)
40-50-60% of 150# 1RM
75-95-115#
Push Jerk
Build up to WOD weight – Up to 115#
WOD: Used 20# Med Ball
50 Med Ball Cleans – 15-10-5-5-5-5-5
25 Push Jerks (155/105#/70%) – 115#
50 Med Ball Cleans – 5-5-5-5-5-5-5-5-5-5
Time: 8:10
I was scared of this going in. Med ball cleans were tough, but not as bad as I thought. Could have gone to 75# or 80# on the PJ. Med ball weight was about right.
Mark
Warm-up
AMRAP x 8 MINUTES
1:00 Bike at 60-50 RPM
10/10 Leg Swings
10 Alt. Lunges
10 Jump Squats
Metcon
EMOM x 10 MINUTES
10/8 Calorie Bike
-Rest 2:00min
EMOM x 10 MINUTES
3 Hang Power Clean + 3 Hang Squat Cleans – 75#
Aubrey
Press x5 (from floor)
40-50-60%
55-65-75
Push Jerk
Build up to WOD weight
75-85-95
MBC Review
50 Med Ball Cleans (12#)
25 Push Jerks (85#)
50 Med Ball Cleans
Time = 9:35
PR of 1:54!
Thanks Kevin!
Blake
Press x 5 (from floor)
75 – 95 – 115
Push Jerk
Build up to WOD weight
115 – 125 – 135
50 Med Ball Cleans (16#)
25 Push Jerks (125#)
50 Med Ball Cleans
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Press x5 (from floor)
40-50-60%
55-70-85
Push Jerk
Build up to WOD weight
85×5 and 135×5
MBC Review
50 Med Ball Cleans (20#)
25 Push Jerks (135#)
50 Med Ball Cleans
Time = 10:31 PR
Press x5 (from floor)
40-50-60%
75-95-115
50 Med Ball Cleans – 20#
25 Push Jerks (155/105#/70%) – 135#
50 Med Ball Cleans – 20#
11:10
Press x5 (from floor)
40-50-60%
30-45-50
50 Med Ball Cleans – 10#
25 Push Jerks (155/105#/70%) – 60#
50 Med Ball Cleans – 10#
11:09
Press
70×5
85×5
115×5
50 med ball cleans (gassy)
25 push jerk (155#). 10-7-4-4
50 med ball cleans. Yuck
12:19 RX
Press x5 (from floor)
40-50-60%
65-75-85
Push Jerk
Build up to WOD weight
125-135-145
MBC Review
50 Med Ball Cleans
25 Push Jerks (155#) 7-6-4-4-4
50 Med Ball Cleans
10:05 was 8:05 last time – I guess a month off and burning quads from Monday WOD didn’t help
Thanks Blake!
Press x 5
#40-50-60
Push jerk x 3
#65-70-75
WOD
8# ball
75# push jerks
10:17 min
WUx1
Press x5 (from floor) based on 103#
40-50-60%
41-52-62
Push Jerk
Build up to WOD weight
85×5 and 95×5
MBC Review
50 Med Ball Cleans (20#)
25 Push Jerks (95#)
50 Med Ball Cleans
Time = 7:30 – 10# more than last time but 16 seconds slower..
Thanks Shane!
Press x5 (from floor)
40-50-60% of 150# 1RM
75-95-115#
Push Jerk
Build up to WOD weight – Up to 115#
WOD: Used 20# Med Ball
50 Med Ball Cleans – 15-10-5-5-5-5-5
25 Push Jerks (155/105#/70%) – 115#
50 Med Ball Cleans – 5-5-5-5-5-5-5-5-5-5
Time: 8:10
Press x5
40 – 50 – 60#
Push jerk practice to 85#
50 Med Ball Cleans (14#)
25 Push Jerks (85#)
50 Med Ball Cleans
9:40
Press x5 @ 65-80-95#
Push Jerk 3×5 @ 125#
WOD @ 10#/125# = 8:20
*All MBC in sets of 10
*Jerks in 3 sets
Press x5 (from floor)
40-50-60%
65-80-95#
Push Jerk
Build up to WOD weight
65-95-115
50 Med Ball Cleans 20#
25 Push Jerks 95#
50 Med Ball Cleans 20#
8:22
Press x5 (from floor)
40-50-60%
25# – 35# – 40#
Push Jerk
Build up to WOD weight
40# – 55#
MBC Review
50 Med Ball Cleans (10#)
25 Push Jerks (155/105#/70% – 55#)
50 Med Ball Cleans
Time: 10:24
1:35 faster, 2# more on MBC, 10# more on PJ.
Holy giant PR!
(from floor)
40-50-60%
55-65-75
Push Jerk
Build up to WOD weight
95-105-115
MBC Review
50 Med Ball Cleans (20#)
25 Push Jerks (105#)
50 Med Ball Cleans
Time = 9:55
Press x5 (from floor)
40-50-60%
75-95-115
50 Med Ball Cleans – 20#
25 Push Jerks (155/105#/70%) – 135#
50 Med Ball Cleans – 20#
8:11
Was 9:17 in April with same weight.
Press x5
35/40/45#
Pushjerk x5
35/55#
Wod 15min cap
50 med ball clean
25 pushjerks(55#)
50 MBC
Time: 9.34
mob wux1
press x 5
45×5 55×5 65×5
push jerk
75×5 95×5
MBC review
for time
50 med ball clean 20#
25 push jerk 95#
50 med ball clean
4# more on MBC
10# less on push jerk
8:27
8 sec faster
Wod with 75#: 10:47
Press x5 (from floor)
40-50-60%
65-85-100
Push Jerk
Build up to WOD weight
95-115-135
MBC Review
50 Med Ball Cleans (20#)
25 Push Jerks (135#)
50 Med Ball Cleans
Time = 9:42
PR of 8 seconds
Not bad not 100% getting over cold
Press x5 (from floor)
40-50-60%
50-65-80#
Push Jerk
Build up to WOD weight
85×3 – 95×3 115×3
MBC Review
50 Med Ball Cleans w/ 20#
25 Push Jerks (155/105#/70%) 105#
50 Med Ball Cleans
10:49
Previously, 13:20 w/ 20# MB, 120# PJ.
Press x5 (from floor)
40-50-60%
35-55-65#
Push Jerk
Build up to WOD weight
MBC Review
50 Med Ball Cleans (10#)
25 Push Jerks (85#)
50 Med Ball Cleans
10:16
Thanks Marcel
Press x 5
#45-50-55
Push jerk x 3
#65-70-75
WOD
50 MBC 8#
25 75# push jerks
50 MBC
13:37
Previous time: 10:27 scaled to 35 reps MBC
Would have quit on the second round of MBC at 35 reps but Kevin and the class cheered me on!
In 7pm open gym:
Strict press standing – did different weights cause I haven’t done any of the last few weekly build ups
35 x 10
85 x 5
90 x 3
95 for amrap of 5
Push jerks
95 x 5
105 x 5
105 x 5
WOD Rx = 7:40
Really happy with that time considering I have worked 9 days straight and just got off my final night shift
First set of mbc were 20-15-15
Push jerks were 10-6-5-4
Last round of mbc were 10-6-6-6-6-6-5-5
Press X 5
95-115-140
WOD with 14#/135# – 9:25
Press x5 (from floor)
40-50-60%
55-65-80
Kevin told me to get my elbows higher made this lift feel much better with less strain.
50 Med Ball Cleans – 16#
25 Push Jerks (155/105#/70%) – 135#
50 Med Ball Cleans – 16#
10:33
Push Press x 5
35-4-45
50 Med ball cleans @ 12# (31+19)
25 Push Jerks @ 70# (12+8+5)
50 Med ball clans @ 12# (25+16+9)
9:34
I was scared of this going in. Med ball cleans were tough, but not as bad as I thought. Could have gone to 75# or 80# on the PJ. Med ball weight was about right.
Warm-up
AMRAP x 8 MINUTES
1:00 Bike at 60-50 RPM
10/10 Leg Swings
10 Alt. Lunges
10 Jump Squats
Metcon
EMOM x 10 MINUTES
10/8 Calorie Bike
-Rest 2:00min
EMOM x 10 MINUTES
3 Hang Power Clean + 3 Hang Squat Cleans – 75#
Press x5 (from floor)
40-50-60%
55-65-75
Push Jerk
Build up to WOD weight
75-85-95
MBC Review
50 Med Ball Cleans (12#)
25 Push Jerks (85#)
50 Med Ball Cleans
Time = 9:35
PR of 1:54!
Thanks Kevin!
Press x 5 (from floor)
75 – 95 – 115
Push Jerk
Build up to WOD weight
115 – 125 – 135
50 Med Ball Cleans (16#)
25 Push Jerks (125#)
50 Med Ball Cleans
Time = 9:17
That was hard.
Wow with 25 mbc instead of 50’s and 14#
5:55
Group Warm Up
Press from floor 65-85-100#
Push Jerk WUx5 @ 95-115-135# (failed on 2nd)
WOD @ 14# med ball and 95# push jerk
Time > 10:19
50 Med Ball Cleans (12#)
25 Push Jerks (70#)
50 Med Ball Cleans (12#)
9:34