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Thursday Jan 3 2019


1.) Every 1:30 for 8 Rounds
1 Clean & Jerk @ 90% (If you fail, drop 5lbs)
2.) EMOM 12
Odd = 10 Kettlebell Swings 70/53lb
Even = 10 Chest To Bar Pullups (Scale reps down, don’t do regular pull-ups)
-The goal for each minute is to go unbroken
*3.) 10 Rounds
1 D-ball Clean 150/100
20m Dumbbell Farmer Carry 100/75lb
*4.) 10-9-8-7-6-5-4-3-2-1
Bench Press 50% Bodyweight
Box Jumps @ 75% max height
*5.) 3x5 Hips to Rings
-Video yourself and see that your hips are higher than your knees and feet!
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Whiteboard
110# C&J thanks to Justin prompting me to “add weight” the whole time
45# KB & 6 unbroken C2B; 10 to 1 bench press/box jumps
Jumping C2B, 35# KB
C&J 70#
6 C2B until hands were about to rip, then strict PUs last 2 rds
225 for first 4, 245 last 4
1:55 cl&j
#35kb # c2b w/red band
WOD took me 12 minutes.
6 Rds @ 295#. 2 Rds @ 300#. Bench and box jump EC at 135/185 and 36"
11:59 and change
125# power cleans & push jerks. Baby steps.
225 power clean and jerk; did some other random crap and the wod
40#KB. Worked on learning to string C2B together with band. CJ @105#.
180# CJ / EC #4 @ 135#
Done. 53# kb
218# c&j
WOD with 53 for rounds 123 and 70 for 456
205 CJ for 3 then 185 because I hurt something
7/8 on the Clean & Jerks @ 260lb
E.C. #4 & #5
Banded c2b (7), 53# kb
105# c&j ... felt good, hoping that means ill see some PRs in a few weeks.
Kept things light and used a band to string together C2B.
C&J 155#, snatch balances/hip ext., 5x500m row (fastest 1:58, slowest 2:06), 3X10 negative HSPU/30 second hollow rock, sandbag clean/DB fatmer carry EC
145# C&J / Bench&box jump EC 65# & 30"
Complete
C&j @ 215#
115# 6 rds, 120# 2 rounds c&j. 4 c2b w red band practice, 35 kb.
C&J @ 245# (7# under my 90%) / EMOM12 complete with UB movements.
✔ c2b with green band,#40 kbs
C&J #100
did 5 banded c2b.
185# c&j
Done. 165# cleans Rx 1 fail
85# c&j. 35# kettle bell , purple band to get chest to bar:
#35 SA KB Cln&Jk. WOD: #30 SA KBS (#Russian) & 15 GHSU (=). Some Shldr PT. PM: Kickr Bike: 13.5 mi hill climb! 80-120 FTP.
WOD unbroken, unlike my shin
I did the shin thing on EC4. Good times. 165 C&J, 95# Bench. Should've done much more but oh well
C&J 135-165#
12:00 on the 🥜
200# c&j