Wednesday WOD

35 Clean and Jerks (155/110# or 70%)

For 20 seconds, do as many clean and jerks as possible.
For 40 seconds, stay in a plank position.

*13 min cap
*If you do 5 reps per round, it will take you 7 rounds to complete.

Marcel doing a haltling clean deadlift during the Oly Class.
Marcel doing a haltling clean deadlift during the Oly Class.

50 thoughts on “Wednesday WOD”

  1. Valรฉrie Arseneau

    Mob + WUx1 + row 500m

    Strength Shoulder Press
    5x 35-40-45-50- 55(F)

    WOD 35 Clean and Jerks (60#)

    Time : 8:20.

    Transition efficiency is huge here. It will allow you to do a rep extra per round.

    1. krissie Dempsey

      Thank you.. I’ll try again tomorrow for the hundred.. still mad that I only had 3 to go!

  2. Wux1 row 500
    No strength. Stretched
    WOD
    35 Clean and Jerks (155/110# or 70%). Did 115lbs
    For 20 seconds, do as many clean and jerks as possible.
    For 40 seconds, stay in a plank position.
    -9:13
    Rob Brydges

  3. Mob + WUx1 + row 500m

    Strength Push Press
    5 x 45-65-70 – 75 x4, then 75 x 1… Did less rounds due to some miscalculation. 5# PR!

    WOD 35 Clean and Jerks (65#)

    Time : 10:20.

    Note to future self, hurry up during transitions!

    This felt like the longest workout EVER!

  4. Mob
    Wu x 1
    500 m row

    Front squat 1 rm to 160# ( matched pr… Didn’t push cause felt heavy enough)

    Wod @ 70#
    8:18

  5. Mob + WUx1 + row 500m

    Strength: Push Jerk x 5
    100-120-140-150-155 (x4)

    WOD:
    35 Clean and Jerks (155/110# or 70%). Did 100lbs
    For 20 seconds, do as many clean and jerks as possible.
    For 40 seconds, stay in a plank position.
    -8:08

  6. WUX 1
    50 Burpees (2 sets of 25)
    500 m row

    Strength: OHS x 5
    65-70-75-80 (ran out of time)

    WOD:
    35 Clean and Jerks @ 80#
    For 20 seconds, do as many clean and jerks as possible.
    For 40 seconds, stay in a plank position.

    -10:11

    Good one..I had the shakies lol

  7. Mob + WUx1
    row 500m 1:48

    Strenght Front Squat x5
    75-85-95-105-115

    WOD @ 85#
    9:14

    Wow that was tough! My form really went to hell on the plank for the last 2 rounds.
    This steak is feeling pretty good right now

  8. Oops. forgot to cancel oly class before 5:30. Can’t make it tonight – please cancel.

  9. Mobility
    WU X 1
    500 m row

    Strength: OHS x 5
    35-40-45-50-55 Best they have felt.

    WOD:
    35 Clean and Jerks @ 105#
    For 20 seconds, do as many clean and jerks as possible.
    For 40 seconds, stay in a plank position.

    Made it to 27. That workout totally handed my butt to me.

    500 Single Unders

  10. Mobility
    WU X 1
    500m row

    Power Cleans X 5

    155-165-175-185-185

    Need to focus on full extension and landing in same spot. Thanks Amanda and Lora for the tips and corrections.

    WOD @ 155# and mixture of normal planks/side planks

    Time – 11:15

  11. Mob

    Warm up x1

    509 m row

    Strength : Front Squat. 65 85 115 135 185 PR

    WOD:
    35 Clean and Jerks @ 105#
    For 20 seconds, do as many clean and jerks as possible.
    For 40 seconds, stay in a plank position.

    Time : 816.

    I felt good tonight . Hit a new PR on Front Squat 185 . Felt good down in the squat could of done more but did not want to push it . I creased weight on Clean and Jerk and did not let go of the bar in the WOD which gave me a great time . Great class Lora

  12. Mobility
    WU X 1 + 500m row – 1:59.9
    Strength: Clean 5×70,80,90,95 and 1 at 100 ๐Ÿ™ (Met my max today)

    WOD: 35 clean and jerks @ 80#

    For 20 seconds, do as many clean and jerks as possible.
    For 40 seconds, stay in a plank position.

    Time: 10:10
    Thanks for pushing me to round up in weight today Jeff ๐Ÿ™‚ That was tough!

  13. Mobility
    WU x 1
    500 m row @ 2:14.5

    Strength: Shoulder Press @ 5 x 30-35-40-45-50

    Thanks for the tips, Lora. I promise I was listening but it is taking my body a little longer to catch up. ๐Ÿ˜€

    WOD: 35 Clean and Jerks (70% = 50#)
    >> For 20 seconds, do as many clean and jerks as possible.
    >> For 40 seconds, stay in a plank position.

    I didn’t finish within the 13 min cap, but got through 27 C&Js.

    Because planks are the devil, that’s why.

  14. Wux1
    row 500m

    Strength:
    Cleans 50-60-70-80-90

    WOD
    35 Clean and Jerks 65#
    For 20 seconds, do as many clean and jerks as possible.
    For 40 seconds, stay in a plank position.

    Time: 9:12

  15. Wux1
    row 500

    Strength
    Push Press
    20-25-30-35-40

    Practiced C & J
    25-30-35-35-35

    WOD
    35 Clean and Jerks @ 35#
    For 20 seconds, do as many clean and jerks as possible.
    For 40 seconds, stay in a plank position.

    Time: 9:07

  16. Mob
    WUx1
    500m row

    Strength:
    Clean- 40-45-50-55-60 (5s on all)

    Wod @ 50#
    9:08

    Thanks for the tips Mario it really helped for the wod! I don’t really dislike you I just dislike the plank! I will also start to post on a regular basis thanks for the push on that too! Great class this morning!

  17. Wu x 1
    2 min skipping

    Clean and jerk practice
    135 x 5
    155 x 10

    Wod:
    35 clean and jerks @ 155

    Amrap in 20 sec clean and jerks
    Hold planks for 40 seconds

    6,5,4,3,3,3,3,3,3,2

    Score: 9:?? Rx’d
    Finished somewhere between 9:11 and 9:20

  18. Oly Class

    Squat Clean and split jerk
    2 warm up sets
    95#
    6 sets at 2x 85-90

    135-145-145-155-165

    Snatch
    2 warm up sets
    6 sets at 85%
    Did all sets at 65#

    Great class Amanda!!

  19. Mob
    Wu x 1
    500m row

    Back squat 3’s
    125-140-155-165-170

    Wod: Accumulate 35 C&J as rounds of

    20 second C&J @ 110# or 70% = 85#
    40 second plank

    Total time: 11:05

    Last round of c&j put me at 34 – so had to plank another 40 for one lousy c&j. Ugh!!! Like Monday’s wod, this one was mind over matter. Tough on the brain ๐Ÿ˜‰

    Congrats on the back squat PR Joey. It’s always great sharing a bar with you!

    1. Note to self for next time – planks were all rx’d and unbroken so no bailing next time…even if the weight increases!

    2. What’s your secret for holding the plank? I must know…especially since my plank record is like…10 seconds on a good day!

  20. mobility
    Oly Wu
    Oly Mob

    Burgener x2

    Clean & Split Jerk 2s
    135-155-185-185-190-190-195-200

    Snatch 2s
    95-135-145-145-150-150-155-160

  21. 400m run 2:25
    Wu x1 blue band
    500m row 2:21
    [email protected] (first clean and jerks since Christmas due to my touchy back).
    11:something
    I got to my 35 reps and did another 40 second plank for the heck of it.
    Finished work this morning…felt good to be at the gym.

  22. Oly Class ๐Ÿ™‚
    WU x 1 (10 KBS/10 good mornings/10 lunges/10 WB/10 burpees/ samson)
    Group mobility – hip/ lev scap/ pecs
    Burgener x 2

    Squat Clean and Split Jerks (x2)
    WU: 65-95#
    6 sets at or above 85%: 125-135-135-140-145-150#
    These felt awesome. Need to work on larger step with split jerk

    Snatch (x2)
    WU: 45-45#
    6 sets at or above 85%: 65-70-75-80-85-90(f)-90(f)-85#
    Gosh this lift frustrates me. Not getting under bar fast enough. Weight out in front of me ๐Ÿ™

    Great class Amanda. Thanks for the feedback ๐Ÿ™‚

  23. m + wu x1 + 400 m row

    Strength – push jerk
    50-55-60-65-70

    WOD
    20 seconds of clean & jerk…. @ 75% (55 lb) 13 minute cap
    40 seconds of plank

    5,3,4,4,4,5,5,5 for time of 8 minutes

    Need to get up from plank faster!!!!

  24. Strength: Front Squats
    5x 95-105-110-120. Out of time and strength for my last set.

    WOD @ 85#: 29 reps

    I enjoyed my 5:45 class and my classmates, but I sure didn’t love this wod. Holy, my planking skills are almost nonexistent. And same for doing clean & jerks under pressure, apparently.

  25. Chantal Guรฉrette

    Mobility
    WU x 1
    Oups.. completely forgot to row !!

    Strength : Push Jerks
    5 x 50-60-70-75-80 (PR)

    WOD
    – 20 seconds of cleans and push jerks (55lbs)
    – 40 seconds of plank
    Goal – Get 35 cleans and jerks as soon as possible !!

    6,5,5,5,5,5 and 4

    Time : 6:16

  26. Mobility
    WUx1
    500m row

    Strength – Shoulder press
    35-45-50-55-60

    WOD
    – 20 seconds of cleans and jerks – 50#
    – 40 seconds of plank
    Time – 8:17

    This WOD rocked! I found my pace on the C&J, and was able to keep it up each round!

  27. Wux1
    row 500m

    Strength:
    Cleans 75
    WOD
    35 Clean and Jerks 65#
    For 20 seconds, do as many clean and jerks as possible.
    For 40 seconds, stay in a plank position.

    Time: 8:11
    Tough one!

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