A. Clean & Jerk - 1RM (20 minutes)
B. Weighted Pull-Up - 1RM (15 minutes)
C. Weighted Ring Dip - 1RM (15 minutes)
+
AMRAP 5
10 Power Cleans 95/65
10 Calories Assault Bike
*this is to be done at 100%*
*YOU GUYS WILL NEED TO COORDINATE WITH THE COACHES IN THE AM ABOUT TAKING 1-2 Bikes as we are using them for class. Class gets priority.
C&J: 135
ReplyDeletering dip: 1 strict
pull up: 1 strict
(then worked with bands for both)
AMRAP: 3+18
A. 205 squat cleaned 225 but failed the jerk still a PR squat clean, not clean and jerk)
ReplyDeleteB. 53# pull up and 44# ring dip
C. 3 + 19
A. 260 (just missed 270)
ReplyDeleteB. 85
C. 85
AMRAP: 5+17
A. 140# (power clean)
ReplyDeleteB. 25# weighted pull up
C. 10# weighted ring dip
AMRAP: 3+12
A) 115
ReplyDeleteB) 35# pull-up #20 dip
C) 3+2
a. 205#
ReplyDeleteb. 53# (Underhand) 35# (Overhand)
c. Red Band
WOD: 4+10
Failure is the Key to Success
A 185 clean 155 jerk ( need to practice oly lifts a lot more)
ReplyDeleteB 80
C 80
4+15
A. 145 C&J (PR) on a Power Clean. Got 155# up, but failed the jerk 4 times.
ReplyDeleteB. Pull-up: Worked to a blue & purple band.
Ring dip: Worked to a blue & red band.
AMRAP: 3+9 (RX)
A. 205 (10# below previous PR)
ReplyDeleteB. 70
C. 63
+
Did MU Skill work instead
A. 220
ReplyDeleteB. 44
C. 44
WOD: 4+17
A. 145
ReplyDeleteB. 0 just worked on strict pull-ups and dips with a band
C. 3 + 18
A. 265 (missed jerk on 285 to tie PR)
ReplyDeleteB. 70
C. 98 (dick jrod put on a 2.5 to one up me)
5 flat
Clean and jerk 220lbs
ReplyDeletePull ups-53
Ring dip-53
Wod- 4 rounds and 18
A:265 went for 275 failed. B:88. C:101 sorry Craig Wod- 4rounds and 18 reset the bike everytime
ReplyDelete