WOD # 1 for the CFSC Challenge- Email me the results of both WOD’s, and both % from the Bod Pod. Second WOD is 4/10.

Group warm up, then,

“Jackie”

For time;

1000m Row

50 Thrusters 45# (Need to get consecutives)

30 Pull ups. (Ring pulls)

Then, with time remaining in class- Practice something you suck at!

Strength
10min to build to heavy PP from ground

110 (PR). Almost got 115. May have been able to get it if I had more time.

WOD
3 rounds
Against a 5min clock
Run 600m
Then AMRAP
10 PP (115/75)
10 Pull-ups
Rest 3 min

RX. 5+1

Warm uP drill:

3 rounds:
20 - hand stand -shoulder taps
10 - toes2bar
5 - strict ring dips

800m run
50 wall balls
40 sit ups
30 push ups
20 chest2bar
10 kettlebell swings
250m row

DL 1.5 BW (205 lbs)
Bench Press BW (135 lbs)
Cleans .75 BW (Full Squat Cleans) (100 lbs)
This was the first time I did Linda doing full squat cleans not hang power cleans
MUCH harder
I was floored after this one. I went out kind of slow and steady, but this one caught up to me faster than I would have thought.
I did all DL and Bench sets unbroken.
Cleans I did like this:
10 (4,4,2), 9 (4,3,2), 8 (3,3,2), 7 (3,2,2), 6 (4,2), 5 (3,2), 4 all unbroken from here on down.
Funny I was actually cramping and tight in my calves.
GREAT workout and I was prretty zapped after this. I stretched for a while, went home and tried to relax, eat a good dinner, shower and relax. Woke up early and did some scrapping of the closet.

A. 6 sets Clean Complex
High hang squat clean+hang squat clean+squat clean+push press
High hang squat clean+hang squat clean+squat clean+push jerk
High hang squat clean+hang squat clean+squat clean+split jerk
*Build and do not drop or pause the bar
B. FT
30 Burpee MUs

A. 115, 135, 155, 175, 185, 205
B. 7:50

Skill: Push press

Push press 3-3-3-3-3 (went up to 85#, but jerked a couple of them so I stopped there)

then,

13-11-9-7-5-3-1
Buy In: 50 Double Unders
Wallballs 20/14
Pull ups (MOD: mix of pull ups and purple band)
Cash Out: 50 Double Unders

Did 1st 50 du's unbroken. Tried to do 3-5 pull ups each round.

Strength:
Back squat 3x10 at 140kg
Bulgarian squat with double 32kg kb 3x8
Conditioning:
2-4-6-8-10 ring muscle ups + before every set 10x10m shuttle run with burpee at the end

Pre-WOD:
-Find 1 round max Back Squat 175# PR
-Find 1 round max Clean and Jerk 125# clean 115# jerk

WOD:
Test #2
Maximum Weight:
15 Unbroken Clean & Jerks 75#

*There is no time limit but the weight cannot be rested on the ground. Resting at the hang, rack or overhead is OK. At the ground, the athlete must touch and go. Score is weight used for the 15 reps (ex. 135 lbs.)

Scoring Chart:

Test 2 Clean & Jerk - Men
(4 Points) 115lbs - 135lbs
(8 Points) 135lbs - 159lbs
(12 Points) 160lbs - 189lbs
(16 Points) 190lbs - 224lbs
(20 Points) 225lbs+
Test 2 Clean & Jerk - Women
(4 Points) 75lbs - 85lbs
(8 Points) 86lbs - 103lbs
(12 Points) 104lbs - 122lbs
(16 Points) 123lbs - 145lbs
(20 Points) 146lbs+

Post: 1 attempt max time Plank

Power Clean + Clean 172 (1+2)r2s
184 (1+2)r3s
Snatch Balance 137 3r2s
147 3r
158 3r2s
Push Press 144 5r5s
Muscle Snatch 88 5r
94.5 4r
101.25 3r2s

about 1-1.5 hours yardwork

Track & Field
4 Laps of the Infield + Dynamic Stretching
10x6 Low Hurdles Alternating Single-Leg Jumps
6x50m Heel-to-Toe Runs
6xDecuple Jumps
8xPentuple Jumps
10xCompetition style Triple Jump
3x(10m Fast high knee sprint + 10m Easy low knee run + 10m Fast high knee sprint + 10m Easy low knee run + 10m Fast high knee sprint)
3x30m Easy low knee run + 30m Fast high knee sprint
3xBand Resisted High Knees and Low Knees (timed intervals)
Foam Rolling