rack and landing/receiving timing
-fast elbows
-stick the landing
-achieve front rack position at the same time you land/receive the bar
3x5 @ 45#/30#
skill
3-position squat clean: POWER
-ground
-mid thigh
-high hang
3x3 @ 65#/45#
work
4 rounds of:
squat clean 60% of 1RM
-2 tabata intervals for max reps
1min rest
squat clean 90% of 1RM
-every minute on the minute (emom) for 3mins x 1
1min rest
5-10-15-10-5 for time of:
30"/20" box jumps
clapping push ups
RYAN W.192BW.RX.33 REPS @ 105/155 FOR EMOM..6 + MINUTES FOR DESSERT...
ReplyDeleteLynne 29 reps @ 65/90# for EMOM
ReplyDelete4:44 for part deux
Crew from Wisconsin Rapids...
ReplyDeleteTB ~ 5'10/185BWT
135# ~ 37 Reps / 205# for EMOM
4:47 for 2nd Part
JB ~ 6'1/205
135# ~ 41 Reps / 185# for EMOM
4:55 for 2nd Part
We are back to following CFJAX routine...
The BEST CF Box I know!
Great WOD! Keep 'em coming!
Mud Run in Madison, WI coming up Oct. 31...The only training is going to be CFJAX and see what happens!
Karen
ReplyDelete29 reps 75#/95# dessert 4+ reg push ups!
caleb.bw160. 31 reps @ 135/175. 4:00 flat on dessert
ReplyDelete1rm=??? 32@100#, 130#EMOM, 5:54 mod w/ 24" box jump
ReplyDelete125#/185#...40 reps..3:42 rx
ReplyDelete3hrs rest, then main page wod
Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups...rx 10:03, slow but steady work.
WISCONSIN RAPIDS:
ReplyDeletegreat to hear from you guys! badass numbers you guys put up today as well. keep us posted on your training by leaving them here for us to compare to. thanks for the support!
35@65#, 86#emom, 4:58 on the back end.. Awesome Wod, Loved every minute of it!
ReplyDeleteTravis G 100lbs for 35 reps 150lbs for emom. Part 2? fudge I'm still going! 6:58 bringing up the rear!
ReplyDeleteLorena
ReplyDelete37 reps @ 55/77# for EMOM
4:57 part 2