WOD Monday 5/22/17

by | May 21, 2017 | News | 8 comments

Warm-up
Coach’s choice

WOD prep
15 minutes to buid to a heavy complex:
1 Hang clean from pockets
1 Hang clean from mid thigh (one second pause)
1 Hang clean from above knee(one second pause)
1 Strict press
1 Push press

WOD

One Eyed Jacks

For time
3 rounds
400m run
20 Hang power cleans (95,65)
20 Push press(Same)

Option 2:
3 rounds for time
400m run
20 Hang power cleans(75,50)
20 Push press(Same)

Option 3:
3 rounds for time
400m run
10 Hang power cleans(45,30)
10 Push press(Same)

Post WOD
Banded over head distraction 2 minutes per side.

8 Comments

  1. Deb.
    Deb. on May 22, 2017 at 7:03 am

    Complex: 70#
    One Eyed Jacks: 18:10 | 55#
    Intrigued by CJ’s magic tricks…

  2. Paula Garland
    Paula Garland on May 22, 2017 at 8:05 am

    Complex: 45#
    One Eyed Jacks: 19:15 | 45#
    I’m with Deb; CJ’s magic is a little freaky 🙂

  3. John Downes
    John Downes on May 22, 2017 at 8:20 am

    Prep complex to 115#…CJ’s magic was a bit “odd”…especially the ear one!

    WOD: 13:06 @ 75#. Probably went too light…but was scared off by 60 push presses. Focused on good cycling and minimizing breaks.

  4. Andrew
    Andrew on May 22, 2017 at 2:24 pm

    Prep 125#

    WOD 13:12 RX

  5. Julia Chase
    Julia Chase on May 22, 2017 at 3:33 pm

    Complex: 75#
    One eyed jacks- 14:48 (or something like that- forgot to take a pic) 55#
    As predicted before the WOD I fell into push jerks in the middle of my second set in 3rd round. Dummy. So I count those as my bonus STOH movements. You know BC my shoulders weren’t smoked or anything…

  6. Kathi Hothem
    Kathi Hothem on May 22, 2017 at 8:41 pm

    Complex: 75#
    One Eyed Jacks: 14:21 @55#

  7. TinMan (Roland)
    TinMan (Roland) on May 22, 2017 at 9:03 pm

    Complex: #135
    One Eyed Jacks: 14:06 RX
    Cash Out:
    3 rounds 500M Row/25 Ab Mats

  8. Lori Schroth
    Lori Schroth on May 22, 2017 at 10:49 pm

    Complex to 65#
    One eyed jack: 15:55ish @ 55#