Join us this Saturday, 23 Dec at 0900 for a FREE class!
No experience is needed, everyone is invited!
Strength:
2 Complexes* @ 45%
2 Complexes @ 55%
2 Complexes @ 65%
1 Complex @ 70%
1 Complex @ 75%
1 Complex @ 80%
1 Complex @ 85%
For quality
*1 Clean deadlift ⇒ 1 Clean ⇒ 1 Jerk
Conditioning:
50 Double-unders
10 Power cleans (115/78)
50 Double-unders
15 Front squats (115/78)
3:00 Rest
3 Rounds for time
Post results and experiences to comments
Swod- worked up to 185# power clean. Knee still healing.
Cwod – cap 18:52. 95# clean and body weight squats.
☠️
3:18
3:48
3:25
16:55
Second round of DU’s were blahhh
SWOD:
Snatch work up to 75% 1-RM
1-RM C&J 215#
SWOD:
Rd 1 – 2:16
Rd 2 – 2:19
Rd 3 – 2:15
Total – 12:50 Rx
Great WOD!!
19:05
65#
SWOD
Worked up to 68#
CWOD
Did half the dubs each round and they felt ok. I did a single between each double.
53# cleans and front squats. The front squats were really tough.
17:14 was my time
Had a hard time getting comfortable to sleep on either hip after this WOD but was also the first time doing heavier weighted squats. Trying to figure out if I’m just sore or if it was too much weight for my hip. My hip feels a little buggy today. Both hips do.
3:50
3:21
3:33
16:56.
13 DU in a row.
Absolute Killer, but in a good way this time.
SWOD: worked out to 63#
CWOD: mod did the 70+ numbers.
only finished one round. Jump rope killed me tonight. Second round finished one round of jump rope and one clean. did 43#
total time 19:59
SWOD
worked up to 88#
CWOD
RD 1: 3:56
RD 2: 4:24
RD 3: 5:28
Total:: 19:48Rx
2nd day back from vacation. That was rough