Wednesday, December 30, 2015
5 Rounds for times and loads:
30 Box Jumps
3 Clean and Jerk
Rest 2:00
Coach’s notes:
Post time per round, load per round and total working time to comments.
WOD Leaderboard30 Box Jumps
3 Clean and Jerk
Rest 2:00
Post time per round, load per round and total working time to comments.
WOD Leaderboard
30″box jumps, 1:43@ 135#, 1:45@155#, 1:51@175#, 2:28@185#, 2:40@195#. 10:45total working time.
Thanks Josh
20″ box jump
85/95/105/110/115 C&J
1:30/1:53/2:10/3:01/3:26
Took a lot of time between lifts for the last couple of rounds.
Thanks Josh!
Didn’t mark the time per round. 12:22 working time. All BJ’s 24″ box step ups unbroken.
65/85/95/105/115. SJ’s felt good today, not so much the clean.
Thanks Josh!
See everyone next year, have a safe fun New Years Eve.
Didn’t mark the rnds but total working time about 13:05
Still trying to shake the remnants of a cold so run out of gas quickly, consequently scaled BJ to 25 reps/rnd
Good to know the ones I cycled looked good and relaxed (just need to apply that to my DU ?)
C&J 63/68/73/78/83
Thanks Josh
1:59 @135#
2:13 @ 135#
2:00 @ 155#
2:38 @ 155#
3:08 @ 175#
Total working time 11:58. Box jumps at 24#
Thanks Josh!
Open Gym
2:12 @ 185
2:49 @ 205
2:52 @ 215
3:27 @ 225
3:58 @ 235
TWT: 15:22
Box jumps 24″
Rounds 2-5 box jumps were 10 jumps and 20 jump/step down in about 2min. Volume from yesterday/today made C&J fugly in last round.
Had Dylan to keep me moving.
1:59 @ 85
2:03 @ 87.5
2:21 @ 95
2:22 @ 100
2:51 @ 102.5 Could have pushed it to 105#.
11:36 TWT
All BJ @ 20″. Practiced rebending before jumping down.
Thanks Josh! Great cues again!!!
Open gym total working time: 7:50.
1) 1:19 @ 95#
2) 1:21 @ 105#
3) 1:27 @ 115#
4) 1:53 @ 125#
5) 1:50 @ 135#
All box jumps at 20″. Thanks for tips on box jumps, Sara! It really helped! Followed up with another workout Ken felt I would enjoy… If by enjoy he meant “to hurt” then yes, I enjoyed it immensely 😉
21 thrusters @ 65#
21 burpees
15 thrusters @ 85#
15 burpees facing bar
9 thrusters @ 105#
9 burpees over box
Total time: 11:49.
Open Gym
Increasing weight and height
1) 1:32 @ 20″ and 135#
2) 2:35 @ 24″ and 155#
3) 3:04 @ 27.5″ and 165#
4) 3:51 @ 29.5″ and 175#
5) 4:47 @ 32″ and 185#
Total Working Time = 15:49
A) at the hall did yesterday’s workout. Had to sub in 20# DB thrusters for the Wallballs. 14:07
B) 9-6-3
Power clean 125#
Front squat
Push jerk
5:42
Jerks felt a little shaky. Think my triceps were fried from the morning
C) 10 rounds every 45sec 1 Deadlift 255#. First time doing Deadlifts in a bit.
D) L-sit pull-ups 5×5 rest 60sec
E) hollow rock holds 30sec on/30sec rest x 5
F) 100 sit-ups
All 5 rounds for 30 box jumps on the lowest box
Added weight each round for clean and jerks . Finished the last round at 105 clean and jerk for 3
Thanks Michelle and happy new year y’all !
2:18 @ 95#
2:32 @ 100#
3:02 @ 105#
4:30 @ 110#
3:51 @ 115#
Box jumps to 20″
Really enjoyed this workout. Big thanks to Michelle and Greg for help on the clean & jerk!
Used 205/215/225/235/245
Total time was 28:02 (20:02), last round was a slow 6ish minutes.
Thanks Michelle and Greg.
Correction: 24″ box jumps.
Total time 27:24 weight 205/215/225/235/250
Thanks Michelle and Greg!!
2:36 @ 85# – tried jump down BJ’s
2:22 @ 95#
2:50 @ 100#
3:30 @ 105#
3 plus @ 115# 1 C&J PR, 1 C failed jerk, 1 C & J
Then added 10# to try a clean weight I’ve wanted for a while – got it 🙂 at 125# a mental win since I couldn’t do it in the 2015 opens
1. 1:35/210#
2. 2:05/225#
3. ???/235#
4. ???/245#
5. ???/255# X 1, shut it down. Hip flexor is still recovering, so I had to stick with power cleans. This is at the top of my range for this and I felt like I should not push it. Missed writing down one of my stop times, hence the ???. Did all box jumps to 24″ and kept these fairly paced at 20/10 and then 20/5/5, so that I did not set up for the cleans too fatigued.
24″ box jump
1:58@ 135
2:07@ 145
1:59@ 155
2:25@ 165
2:26@ 175
10:55 twt. Should have gone heavier. No rebounds on the box jumps, still nursing a tight calf muscle.
2:13 @ 145
2:28 @ 155
2:44 @ 165
2:33 @ 155
2:40 @ 155
Working time = 12:38
All lifts were power cleans and push jerks. Could have gone heavier but didn’t didn’t do any split jerks in warm-up and didn’t feel confident switching over mid workout. Lesson learned for next time.