December 12th, 2015

A. Take 20 minutes to build to a heavy single Snatch

B. Take 15 minutes to build to a heavy single Clean & Jerk

+

12 minute amrap @80-90% “grinder” effort:
4 Burpee Muscle Ups (or 2 Burpees + 4 Ring Dips x 2)
3 Box Jumps @ 36/30#
2 Legless Rope Climbs (or 1 Legless + 1 Traditional)
1 (Squat) Clean & Jerk @ 80% of 1-RM
100 Meter Run w/ Sandbag or Slam ball (something heavy)

Advertisements

10 Comments

  1. A) 245 (5# PR) not the prettiest lift I’ve made but, I’ll take it. Was pulling myself under the bar before completing the shrug.
    B) 285 (had a go at 305… Wasn’t happening today)
    C) 2+1Rx 235# C&J (legless is a new venture for me and definitely slowed me down. Grip was smoked after RCs so the clean was pretty ugly)

    Like

    Reply

  2. A. 103 (95%) this was a power snatch :/
    B. 163 (5# PR) yay
    C. 3 – ~10 meters
    Came in maybe 5 seconds past 12:00. Burpees+ring dips, 30″, legless until the last half of the 6th climb :/ , 128″ , 50# (all that was there), 40#, 40#

    Like

    Reply

  3. A. 185
    Really had to work for this one… Snatches haven’t felt as good the last couple weeks. 185 was the goal today so I was happy to hit it.

    B. 215
    Goal here was 225. Happy to hit 215 though, the jerks felt much better today.

    C. 2+100m +1 BU MU
    Started on the run to make room for everyone. Used a 50lb slam ball for the 100m and 175lb for the C&J. First two rounds went well, felt like I was at a good pace. Hit a wall on the third round of burpee muscle ups.

    Like

    Reply

  4. Felt pretty terrible today unfortunately. Had to make up the workout today because of work yesterday and partying that had to be done. Plus my wrist has been feeling really shitty lately.

    A. 155#, got 165# over my head pretty easily but lost it. Oh well.
    B. 215#. Went up easy but my wrist was hurting so I stopped.
    C. 2 rounds + 4 B-MU + 3 BJ + 1 rope climb @185#
    I failed on my first clean and jerk 3 times, it was embarrassing. Kept losing my balance in the hole. Mentally tough day today, but I broke a sweat and got through it, and that was fine by me.

    Like

    Reply

  5. A. 103# Failed 108 x a milli
    B. 138 womp
    C. 3 plus burpee/ring dips and 3 box jumps
    (burpee/ring dips, 30in box, regular rope climbs, 112#, 40# slam ball)

    *Never attempted a legless rope climb, didn’t think that i should attempt for first time during WOD

    Like

    Reply

  6. Felt really worn out this morning. Long week of holiday stress and work.
    A. Got to 103, but it didn’t feel as strong or pretty as normal.
    B. Got to 133 as the clean is still a struggle, trying really hard to practice using more legs.
    C. 2 rounds plus 1 rope climb. It all felt so slow. Modified with 2 burpees/4 ring dipsx2, box jumps at 27.5 any higher felt scary to do during a wod, 1 leglessish rope climb/one regular.

    Like

    Reply

  7. A) got #108, jut barley missed 113 a few times
    B) #143, jumped to 153 and missed the jerk 2 times, was so close!
    C) Got 2 rds+ the mu and box jumps then finished the rest of the round

    Like

    Reply

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s