50 Double Unders
then
2 Rds
10 Ovhd Squats (PVC)
10 Back Extentions
10 Pullups
10 Pass Throughs
Strength
Squat Clean: 5-3-2-1-1
WOD
In 5 Minutes:
Run 400m
30 Box Jumps (24/18)
As many power clean & jerks (155/105) as possible in remaining time
Rest 1 Minute
Perform four rounds. (i.e. each round takes 5 minutes with one minute rest. Complete four rounds for a total of 24 minutes). Scale run/box jumps as necessary to score 10+ PC&Js each round.
Post Clean 1RM and number of PC&J to comments
Steph- squat clean 80#/WOD 35 PC&J (65#)
ReplyDeleteDan- squat clean 125#/WOD 40 PC&J (115#)
Dana (thurs WOD) 4rds+3 situps (gb)/press 43#
ReplyDeleteHollie (thurs WOD) 8rds (bb)/press 60#
Amy- squat clean 53#/WOD 43 PC&J
ReplyDeleteBruce elements 5
ReplyDeleteJoey squat clean 105#/ WOD 42 PC&J (75#)
ReplyDeleteChuck (thurs WOD) 6rds+10pu(gb); press 73#
Sam-(Elem 3) 5:30
ReplyDeleteLauren-(Elem) 3 5:35
Carey- Sqauat Clean- 88#, WOD 53#-58 Cleans
Angelica-Squat Clean- 88#, WOD 53#-34
Ryan V- Squat Clean-225#, 47 RX
Sam- Squat Clean- 195#, WOD 115#-44
Dave- Squat Clean- 125, WOD 70# 20 box jumps-39
Jim- Squat Clean- 135#, WOD 65#- 29
Jacki- Squat Clean- 95#, WOD-75#/65#- 18
Michael- Back Squat(5,3,1)-280#, WOD- 41RX
Brandon- Riptoe Strength
Bill-( 1/2 Elem 3) 4:25
ReplyDeleteLoren- 245# Squat Clean/ WOD- 45RX