23
Oct
Tuesday, October 24th
WOD
On a 15-minute clock, for max reps each round:
From 0:00-3:00, run 400 meters then do pull-ups
Rest 1 minute
From 4:00-7:00, run 400 meters then do 155/105-lb. clean and jerks
Rest 1 minute
From 8:00-11:00, run 400 meters then do pull-ups
Rest 1 minute
From 12:00-15:00, run 400 meters then do 155/105-lb. clean and jerks
Post reps completed each round to comments.
33
pull-ups 24 w/red band
clean and jerks 9 @ 105#
Strict pull-ups: 25/20
C&J: 6/5
Total: 56 rx
Pull ups : (10-7) Total: 17
Cleans and jerks: (8-5) Total: 13 @65
🙂
Pull ups: 24 – kipping
C&J: 9 @105
Made up some work from the last few days
Three-Pos Clean
165-185-195-205-215(failed last clean)
OHS 1-1-1-1-1
195-215-235(f)-235-245(fail, stood it up but didn’t show control)
Today’s Metcon, all downhill after round 1
37 – 7 – 24 – 7
modified with:
500m row (row avg 2:03)
85# push press (18 reps)
pull-ups (18 reps)
Get your costumes ready for Saturday ya’ll!
Pull-ups: 6, 6 (kipping with thin red band second round)
Clean+Jerk: 6, 7 @75
Total: 25
Pull-ups: 30 / 24
Clean & Jerks: 7 / 8 at 95#
pull ups: 15, 11
C+J @73#: 6, 8
WOD
16 Ring Rows
7 Clean & Jerks (55lbs)
10 pull ups
8 C&J @ 93#
5 rounds every 90 seconds:
2 power snatch + 1 tempo OHS 3 sec down, 1 sec hold)
2 rounds 115#, 3 rounds 125#
Wod: 3 power snatch 95# / 6 OHS 95#/ 35 dubs 9 minutes
5 rounds + 3 (subbed 200m on ski machine)
pull ups: 14, 13
c&j (85#): 7, 7
43 pull-ups
11 @ 135
25-8-26-6. Fun one.
25 pull-ups
4 clean and jerks
21 pull-ups
4 clean and jerks
Rx
23 PU
6 C&J @ 115#
13 PU
6 C&J
30mins shoulder/thoracic mob
mod’d workout same time constraints
2rds
30c assbike
remaining time strict pu (23+18)
30c assbike
remaining time 2.5pd kb snatch (14+11)