1.) Knock Out (or 17.1)
25 GHD Sit-ups (20-15-10-5)
5 Muscle Ups (4-3-2-1)
25 cal Row (20-15-10-5)
2.) 5 minute AMRAP
Clean & Jerk 155/105lb
*3.) Snatch
4 @ 60 & 65%
3 @ 70%
2 @ 75 & 80%
1 @ 85%
If you hit your 85% your first attempt then attempt 1 rep at 90%. Same goes at 90% then 95% and if that’s hit attempt 1RM.
*4.) 10 minute AMRAP
Odd minutes 25 Wallballs 20/14lb
Even minutes 50 Double Unders
Record full rounds
25 GHD Sit-ups (20-15-10-5)
5 Muscle Ups (4-3-2-1)
25 cal Row (20-15-10-5)
2.) 5 minute AMRAP
Clean & Jerk 155/105lb
*3.) Snatch
4 @ 60 & 65%
3 @ 70%
2 @ 75 & 80%
1 @ 85%
If you hit your 85% your first attempt then attempt 1 rep at 90%. Same goes at 90% then 95% and if that’s hit attempt 1RM.
*4.) 10 minute AMRAP
Odd minutes 25 Wallballs 20/14lb
Even minutes 50 Double Unders
Record full rounds
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Amy Zynda
15:55
High ring hangs + ring dips for MU. Plenty of chatting and a Snapchat video. 10 C&J RX
14
0
Angel Anderson
Mobility
Went to go to 415 Yoga... No Yoga.. so, I mobilized :) Glutes/Hammies/quads/IT bands... etc etc etc.
4
0
Antonia Shanle
١٦:١٩ چون ماهيچه بالا
15c&j in 5 minutes 145# snatch (2# pr)🙃 Handstand walk practice
24
9
Nice PR, it was smooth!!!!
Thank you young man!
Thanks buddy!!
Nice lift. All the PRs happen on the far side of the gym.
You're not wrong Paul..thanks!
Thanks Cindy!
Crushin PRs everyday, BOOM!
NICE PR!!
Congrats on PR!!!!
Ashley Engeldinger
14:27- 17.1 redo
yesterday's 17.1 time- 15:27.
14
3
Ashley King
13:15 with ab mat sit-ups in place of GHD. Got 3-4 non false grip MU. The rest were false grip.
C&J 85#...lost count....around 16???
11
0
Brett Kohout
13:14 w/FG Pull Ups/Dips
C&J @135 Focused on correcting form and forgot to keep count. WB/DU EC.
7
0
Brittany Nohr
16:13 false grip holds and ring dips sub mu
Redid grace instead of c&j 2:49 old time 4:21 Snatch up to 135# 5# pr
11
0
Chris Ness
12:28 eccentric ring lowering and concentric pull then Push ups for muscle ups. 16 C&J
10
0
Christian Stueber
12:34
False grip holds, GHD to 90. 23 C&J's at 95. Day 18 of 19 for 21 day challenge. Shoulder tight
9
0
Cindy Opichka
17:53
GHD to parallel, high ring mix of false grip holds and mini pulls, banded low ring dips full ROM. C&J 11 @ 85 (missed 12 by no rep). Snatch practice.
11
0
Cole Cravillion
13:36
C&j with Shane roughly 60 total
15
1
That bro-go shesh was fun to watch. Way to crush it!
james macco
11:58. Ring pull-ups and dips.
14 c&j @ 155 Played around with strict mup's. Getting close. I can taste the Jamo.
7
0
Jenna Hanson
15:26 Jump up to high rings and dip, pull ups on rings then dips on low rings. Hanging knee raises
15-16 C&J at 85#
9
0
Jim Koehler
15:07 dips and raises. 20# abmat situps
16 c&j RX
12
2
Jordan Heider
many MU near misses
still haven't gotten an MU during a WOD, but got one afterward. 10 C&J 115#
12
3
I just knew today was going to be your day. #Soon!!!
Awesome job Jordan!
It took me all wod to warm up to get some after.
Krystal Lowney
15:31 C2B
11 CJ @105# in 5 mins.
21
2
Damn. You got one more than me 😋😋
Lol Amy😂 I went every 30 secs and did one extra just before the buzzer😉
Michael Green
17.1 redo
Not as good as the first time but hurt the same!
16
1
It's because I wasn't there :/
Paul Mantz
I like to come in real early walk around talk to people and drink protein shakes. And work on my abs. I'm going to have abs by spring break.
13
4
Sylvia Christensen
Didn't look -- MU attempts with band around anchors
20 c&js
13
8
What do you mean "another"?
Yeah I have caught it before. You blame it on speech to text.
Ha!!! My bad
Ha! Another spelling error!
Oh yeah. This time was definitely not talk to text ha
Talk to text
Gotta keep those anchors from swinging!
Text to speech
Theresa Rosenquist
17:08.9**
**FG-PU & Asst'd RD (5/round); 17 PCl&Jks@#85. Post: 3×{15 GH-HE/10 T2B Pre: 30 min EZ spin& ROM
7
0
Yvonne Otero
19:12
Mix of ab mat sus w 8#WB and GHDs, practice hang from rings w false grip & ring dips for MUs C&J amrap 55#
12
0