1.) Every 45 sec for 12 rounds
1 Clean & Jerk @ 75% 1RM
2.) With a Partner, one works, one rests:
50-40-30-20-10
Wall Ball 20/14lb
Sumo Deadlift High Pull 75/55lb
Assault Bike Cals
-Switch whenever you’d like!
*3.) tABata
1 Clean & Jerk @ 75% 1RM
2.) With a Partner, one works, one rests:
50-40-30-20-10
Wall Ball 20/14lb
Sumo Deadlift High Pull 75/55lb
Assault Bike Cals
-Switch whenever you’d like!
*3.) tABata
Flutter Kicks
Hollow Rock
Superman
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement. 1 minute rest between each movement
*4.) Max Effort Yolk Carry in 7 minutes 4×45/4x25lb plates
*5.) 22-16-10
Dumbbell Power Clean and Jerk 2×50/2x35lb
Dumbbell Alternating Lunge
*4.) Max Effort Yolk Carry in 7 minutes 4×45/4x25lb plates
*5.) 22-16-10
Dumbbell Power Clean and Jerk 2×50/2x35lb
Dumbbell Alternating Lunge
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Jake Plennes
14:23
With Nate. C/J: 190#
18
2
james macco
Capped at 20 cals. Dad +Sarah=Team Macco!
160# on C&J's / Sarah @ 65#
10
2
Kelly Bruehl
14:57 w/chuck
5-4-3-2-1-2-3-4-5 strict pull up and strict dips Heavy Back squat
8
0
Kelsey Waack
We were close (139 cals at time cap - but we finished anyway) w Alyssa
90# c&j
13
0
Lauren Kalil
17:40 with Chris
C&J 135#, SHENRON (GHDs instead of C2B), DB EC (deceivingly disgusting), ice bowl test WOD
12
0
Megan Vogel
Day 5 of 14 of REST/No Activity.
😣😖😫🤬 I Suck at this whole recovering thing.
13
2
Sylvia Christensen
34:50 with Seev
GHDS instead of SDLHP. 145# C&J
9
4