Announcements
Holiday Hoedown December 14th!!! Starts at 7pm – 10pm
Fitness
A. Front Squats – 5 x 2 w/2 Min Rest
B. 2 Rounds AFAP
30 x Heavy Russian Swings
20 x Heavy Goblet Squats
10 x Burpees
Performance
A. 2 x Clean + Jerk – 5 x 2 w/2 Min Rest
Notes – 1 rep = 2 cleans followed by the split jerk
B. 2 Rounds AFAP
20 x Back Squats
15 x Bar over Burpees
10 x STO
@ 115lb/85lb – Scale accordingly
15 Min Cap
Sport
A. 1 x Clean + 1 x Hi Hang Clean + Jerk – 5 x 2 w/2 Min Rest
B. AFAP
30 x Back Squats @ 225lb/155lb
30 x Jerks @ 185lb/135lb
30 x Thrusters @ 135lb/95lb
1 Bar, Start from the ground
-Post results under comments
Performance:
A. 135-155-175-185-195
B. 5:37
Great WOD! Lung burner. I like the variety of movements and muscle groups.
95# clean (PR) missed the jerk
WOD @ 65#
6:30
AND my proudest moment….
First kipping pull ups after class:)
Sport
A. Warm up at 85 and 105. Then 125/135/145/155 (fail on the second hang clean)/155
B. 13:21. Yuck! Good mental toughness WOD. Push Jerks could have been more consistent those took me about 6 minutes..Squats were fast and consistent.
Performance
A. 65-75-80-85-95
Happy with this as I believe my 1RM on C&J is 100#.
B. 10:12 @ 70#… was very slow at this, but still happy. 70# was heavy for me and I was interested in performing the moves properly rather than speedily.
C and j at 135…that’s as high as I go lately. Felt pretty easy.
Modified sport WOD 145, 125 and 85
12:18
5 min air dyne
Performance:
A. 75-80-85-90-95
B. @65 – 10:38
Only my second time doing back squats so I really concentrated on proper form. I will have to start coming on Tuesdays
Sport:
A. 115-125-135-145-155-165(x1)
B. 12:00 cap (30+30+10). BS weren’t horrible like I had expected, but my wrists were killing me on the PJ and thrusters. My joints were really sore today for some reason.
A. 85- 105-125-135-145 (felt great, and this was my 1rm PR)! I was nervous to try for more so I quit.
B. 5:39 RX… Probably could have focused a little more on better form on the Sto.
Started burpees out too fast and got gassed early.
Performance
A: 85#
B: 75# Got through 3 rounds (I think) plus 10 after Matt extended the time. The last set of STO’s was tough
A. 95, 105, 115, 125, 135, failed at 145… but I’ll get it! !
B. didn’t want to burn out the shoulders for tomorrow. … so 3 rds…8:24
20 x back squat @ 95
15 x 1.5 pood russian swings
10 x bar over burpees
First 10:00am class today – great to see some more different faces
Performance
A. 145-155-165-175-195, feeling good so I tried 205 which was my most recent PR. Got 1 of 2.
B. 7:12, Rx. 20 moderately weighted backsquats for 2 rounds doesn’t seem like a lot, but by the second set of burpees legs were worn out. Great workout!