Strength/Skill:
Every 2 min for 6 Rounds complete:
5 Clean and Jerk @ 55%
4 Clean and Jerk @ 65%
3 Clean and Jerk @ 75%
2 Clean and Jerk @ 85%
1 Clean and Jerk @ 92.5%
*If you hit your 92.5% you can attempt a pr, if you miss re-try the 92.5%
Metcon:
7 Rounds
10 GHDs
20’ HSW
1 – 20’ rope climb
14 min cap
Accessory Work:
Clean Deadlifts 4×2 @ 115% of 1 RM CJ
Mobility:
Kettlebell forearm smash for 2 min each side
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Eric Hansen
5.5/7 rds mod
mod workout = 10 GHDs, 2 around the worlds on box, 10 cal bike
16
0
Grace Adler
11:33
GHD to //, 20 full hand lifts, 5/7 to full height. CJ 75-130# (power cleaned 135# no jerk)
13
0
Jenny Wesolowski
9:15
Scaled to 20 s hs holds, 3 rope pulls. GHD practice has been paying off! Shoulder wasn’t liking c&j so hung it up after couple rounds.
11
0
Kim Davister
6+10’
95, 115, 135, 155, 165, got under 180 twice and missed the jerk both times 😔
Hand stand walking was still slow and broken, but it’s getting there!
12
0
Krystal Lowney
11:06
15 ft climbs… 20 ft just spikes my heart rate (nerves) too much🥴. Walks into wall. C/J 75#-125#
18
0
LAURIE MARTINEZ
13:13
HSBox alternating shoulder weight, rope pulls. Worked yesterday's SP - #54 PR so far...
17
0
Mike Cegelski
5+ 7 GHDs
210# C&J, missed 220#/Finished WOD way after Cap
PT:BMU working on doubles-no dice, glute ham raises & hips 2 rings, static sand bag hold& sand bag cleans
5
0
Theresa Rosenquist
12:26 Scl’d
Began @ RC (12’ ish)/#25 AMSU/25-30” pikeHSH…DB Cln&Jk @#35s, f@#40x2 -> Christy’s Mobility homework.
14
0
Tricia Spencer
Time cap, only my last rope left
Scaled: HS holds by wall, rope pulls,
Up to 85# C&J
14
0