warm up
30/30 x 5:
(30secs on/30secs off for 5 intervals)
push ups
mountain climbers
focus: clean & jerk
workout
5RFT:
12' rope climb x 3
135# thruster x 6
(10min time limit)
5min rest
max reps of ground to overhead @ bodyweight in 5mins
-clean press/jerk or snatch
-attempt your bodyweight
-get comfortable with failed attempts
-utilize the entire 5mins for max reps
5min rest
1 mile run for time
30/30 x 5:
(30secs on/30secs off for 5 intervals)
push ups
mountain climbers
focus: clean & jerk
workout
5RFT:
12' rope climb x 3
135# thruster x 6
(10min time limit)
5min rest
max reps of ground to overhead @ bodyweight in 5mins
-clean press/jerk or snatch
-attempt your bodyweight
-get comfortable with failed attempts
-utilize the entire 5mins for max reps
5min rest
1 mile run for time
Sherry... 114bw... Round 1
ReplyDelete#65thrusters 9:58<---almost!!! Thanks for the
push Todd!!
Round 2
#75 x 4
#85 x 5
Round 3
7:39
My strategy on the second part of the WOD was a little bassackwards... instead of starting with a lighter weight and moving up I started with the weight I split/jerked last week and spent way too much time and energy trying to clean it. I realized about half way through that I should have started a little lighter and moved up progressively. I could have gotten more reps at the weights posted and potentially a few reps at slightly higher weights as well... Live and Learn.
39y / 199bw (Thanksgiving!!) modified - 25:23
ReplyDeleteAfter almost getting crushed on my first squat clean, I decided to load another bar to 135# as that's all the weights I had remaining. I warmed up on SqCl to 185#, but my body was not ready for the rx 225#. Did 9 reps at 135# instead - not exactly scaled, but modified no doubt. Finished all 5 rounds!
p.s.- I did Dungeon Master from 11/28...
ReplyDeleteryan. w 192bw...mod...
ReplyDeleteR1) 9:23 125LB
R2) 12 145LB
R3) 7:03
@$$ KICKER!!!
M/51/161 mod # 115 thrusters
ReplyDeleteCompleted 4 rds & 3 rope climbs. This portion of todays wod was all about power, or the lack of. It sucked no way around that.
Part 2, got 165 overhead pr.
Good to see Megan back in the game.
AARP
Katy 98Bw
ReplyDeleteRound 1- 45# Thrusters 7:30
Round 2- 65# x12
Round 3- 8:01 slow run but it will have to do after the crazy rounds before.
Steve C. 195 bw. rx. 6:57, 8 c&j @ 195/ 6:10 mile (pr).
ReplyDeleteturbo. 158bw. rx. 4:51 / 20 @ 160# / 5:59
ReplyDeleteBetter bring more than facial gestures to take out Turbo J. I recommend:
A standard issue Proton Pack, 2000 mg of Thorazine, and 10 Russian hookers.
It's good to be back after a 3 week hiatus!
ReplyDeletecaleb 155bw. rx. 6:58/10@155#/6:06
ReplyDeleteTravis G 198bw did 1 mile run first 5:52/ 4 rounds completed of rope climbs and 95lb thrusters/ As for clean & jerk got 4-5 reps at 135-145 then failed 3-4 times trying for 155.
ReplyDeleteRound 1 - mile run for time - 7:00 PR (Thanks, Kohl!)
ReplyDeleteRound 2 - thrusters/rope climbs (mod) - 10:00, only 3 rounds completed
Round 3 - clean & jerk - 8 @ 95#
It was good to get that mile out of the way right off the bat. Round 2 was the toughest. All in all....pretty brutal.