You spoke and we listened. Here’s the workout that was voted on and created by our members.
Clean and Jerk
5 x 2 reps – build up to 80-85%
20-15-10-5 reps
Clean and Jerk (115/85#/60%)
Double Unders (2x)
Russian KBS (50/35#)
*15 min cap
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WU X1 2min skipping
Clean and Jerk
5 x 2 reps @ 80-85%
95-120-145-145-145-145-145
25-20-15-10
Clean and Jerk @105
Double Unders (2x)
Russian KBS (50/35#)
Single unders after first round.
Time = 19:37
Nice work Shawn!!
MOB + WU x 1
Group MOB
Clean and Jerk – 20 min cap
5 x 2 reps @ 80-85%
95# x 2 – WU
115# x 3, 125# x 2
25-20-15-10
Clean and Jerk (115/85#/60%) (75#)
Double Unders (2x) (Singles – 75, 60, 45, 30)
Russian KBS (50/35#) (40#)
Time: 20 min completed round of 15
Nice work this morning Mark!!
Clean and Jerks (power) x2
135-185-205-205-205
20-15-10-5 reps
Clean and Jerk (115#)
Double Unders (2x)
Russian KBS (53#)
9:50
I see how it is, if you own the place you get to do less reps 🙂
Hahaha if you’d come to the 7 a.m. you’d get all of these special deals too!!!
Awww…I think the 6amers should get a bonus for their discipline…not extra reps!!
I love how the 6am class was the guinea pig for this shit show
Fast big guy, should have done the original!!
20-15-10-5 reps
Clean and Jerk (95#)
Double Unders (2x) Scaled to 3x singles
Russian KBS (50#)
13:45
25-20-15-10 reps
Clean and Jerk @ 85#
Double Unders (2x) Scaled to 3x singles
Russian KBS @ 35#
Exactly 20 minutes.
The C+J were awful, likely because I cleaned and push pressed 85% of them…
Thanks to Shane for making us work the extra 5 min and thinking none of us would notice 🙂 I did
Fun class…
Great work this morning Ange, you are a trooper!! Us 6 amer’s are always the guinea pigs!!
20-15-10-5 reps
Clean and Jerk (55#)
Double Unders (2x)
Russian KBS (35#)
8:35
Day 3 of migraine, so kept it light again. (Working out actually helps some of my migraines.)
Next time, going to do 75#, and try to keep the same speed.
Wod- 12:36 Rx
Wod @ 20-15-10-5 Rx’d
Time 12:16
– Mob
– WUx1
C&J x2
95×5-135×2-145-145-145-145
WOD: 20-15-10-5…
– C&J 95#
– Singles x3
– Russian KBS 50#
= 12:05
Mobility and Wu x 1 plus 2 min skipping
Clean and jerk x2 135/155/185/185/205
Wod
25-20-15-10
Clean and jerk @ 115#
Du’s x 2
Russian kbs @50#
Rx’d 13:57
Great class Steph, great work 6 pm crew!!
Squat clean & jerk 5×2 build to 85%
85-105-125-135#
WOD “Rx” (the post 6am version)
11:03
Call me crazy but I kinda think I should have tried the original one with Shane just to see…
Thanks Steph!
Mob WU DU practice (I did S-S-D 10 times in a row! So Steph suggested I do them in the WOD)
Clean and Jerk
5 x 2 reps – build up to 80-85%
65-70-75-80-85#
20-15-10-5 reps
Clean and Jerk (55#)
Double Unders (S-S-D)
Russian KBS (35#)
*15 min cap
At time cap: completed round 15 and finished DU in round 10–first WOD with DU’S!
WU x1
Mob
DU practise
Group mob & WU
Clean & Jerks
5 x2 reps
55-65-75-80-85
Voted WOD 15 mins
20-15-10-5
C & J @ 55#
60-45-30-15
Single Unders
20-15-10-5
Russian KBS 35#
Time: 12.45
Clean and Jerk X 2
135-155-165-175-175
WOD
20-15-10-5
Clean and Jerk @ 95#
Singles (60-45-30-15)
Russian KBS 50#
Time: 13:28
Thanks for doing this one with me Marcel, it was gross but I voted for some of it so can’t complain too much.
You’re welcome I think, it was a little gross.
Clean and Jerks (power) x2
95-115-135-145
20-15-10-5 reps
Clean and Jerk (95#)
Double Unders (singles x 3)
Russian KBS (50#)
Time: 11:33
WU x 1
Clean & Jerks x 2
55-75-85-85-85-85-85
“Original” version of this WOD:
25-20-15-10
Clean & Jerks 65# (Did 1st 13 reps @ 70# and then dropped weight)
Double Unders x 2 of rep scheme
Russian KB @ 25# (Back is a bit off, so went lighter)
Time – 19:47
C & J’s were REALLY tough. The only thing that saved me was that the double under gods were smiling on me today. As always, felt awful at the time, but upon reflection, I really liked this one. Admittedly, it was NOT a happy moment when Shane kept the clock running after 15:00 and told us to keep going…..WTF? 🙂
Sorry!!
5pm open gym
Warm up and mob x1 2 mins skipping
Mobility
WOD with Ryan and Larry
20-15-10-5 reps
Clean and Jerk (55#)
Single Unders (x3)
Russian KBS (35#)
*15 min cap
time: 11.29
20-15-10-5 reps
Clean and Jerk (35#)
Double Unders (singles x 3)
Russian KBS (25#)
Got to the last round, did 2/5 clean and jerks before the time cap
Clean and Jerk
5 x 2 reps – build up to 80-85%
55-60-65-70#
20-15-10-5 reps
Clean and Jerk (55#)
Double Unders (x3 singles)
Russian KBS (50/35#)
11:39 with a wardrobe malfunction midway through … Haha.
Clean and Jerk
5 x 2 reps – build up to 80-85%
#45-50-55-60-65-70
20-15-10-5 reps
Clean and Jerk (115/85#/50%) 40#
Double Unders (2x) singles
Russian KBS (50/35#) #30
*15 min cap
9:58
Clean and Jerk
5 x 2 reps – build up to 80-85%
WU 55# then 5 x 2 @ 85#
20-15-10-5 reps
Clean and Jerk (115/85#/60%) – Used 65#
Double Unders (2x) – Did singles
Russian KBS (50/35#) – Used 35#
Time 11:32
*15 min cap
MOB + WU X1 + 2 Minutes Skipping
Clean + Jerk 5 sets x2 reps @80%
65-65-85-85-85#
Voted WOD
20-15-10-5
Clean and Jerk (115/85/50%)
First 20 @ 55 and remaining sets at 35# otherwise I was not going to come near finishing.
DU scaled to singles 3x (60-45-30-15)
RKBS (50/35#) did at 50
Time 13:16
Thanks for the great class Steph
WOD @ 55# Time: 8:56
WOD
At 85lbs
Scaled DU to singlea 3x
Russian KBS 35lbs
Time=11:04 🙂
Always fun to WOD with you Steph 😉
WU x 1
Clean & Jerks 5 x 2
35-45-50-55-65-70
VOTED WOD:
20-15-10-5
Clean & Jerks 35#
Singles X 3
Russian KB @ 35#
Time – 11:53