Warm-Up
Coach’s choice
WOD prep
Prep the clean and jerk to heaviest WOD weight.
WOD
“Powder Keg”
AMRAP 5:
400 Meter Run
1 Round of Cindy
Max Clean and Jerks (135,95)
Rest 5 Minutes
AMRAP 5:
400 Meter Run
2 Rounds of Cindy
Max Clean and Jerks (155,105)
Rest 5 Minutes
AMRAP 5:
200 Meter Run
3 Rounds of Cindy
Max Clean and Jerks (185,125)
1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats
Option 2:
AMRAP 5:
600 Meter Run
1 Round of Cindy
Max Clean and Jerks (95,65)
Rest 5 Minutes
AMRAP 5:
400 Meter Run
2 Rounds of Cindy
Max Clean and Jerks (105,70)
Rest 5 Minutes
AMRAP 5:
200 Meter Run
3 Rounds of Cindy
Max Clean and Jerks (115,75)
Option 3:
AMRAP 5:
600 Meter Run
1 Round of Cindy
Max Clean and Jerks (45,30)
Rest 5 Minutes
AMRAP 5:
400 Meter Run
2 Rounds of Cindy
Max Clean and Jerks (65,45)
Rest 5 Minutes
AMRAP 5:
200 Meter Run
3 Rounds of Cindy
Max Clean and Jerks (95,65)
Post WOD:
Foam roll for 5 minutes.
Endurance & Stamina:
20 Stone to shoulder
1 mile run
15 Stone to shoulder
800m run
10 Stone to shoulder
400m run
5 Stone to shoulder
200m run
Pick 4 different weights for the stones and try and increse every round.
CFS Brief:
Friday, September 7th: Free Class Friday
CFS Barbell club starting Saturday September 8th 10:30 am. Details coming soon.
In House Throwdown coming in November. Details coming soon.
Powder keg. 20 reps. Pull ups from box, push ups from knees. 13 @ #95, 6 @ #115, 1 @ #135. That last one was just brute force. The weight got heavy fast.
Powder Keg: 17+61, bike, pull-ups, most of my pushups were strict but went to a few from the knees in the last round.
Did 14 clean and jerks in round 1, 3 in round 2 and goose egg in round 3. Had a hard time with the pull-ups today. Rhythm was off and I ended up doing mostly singles which took a lot of time esp in the third round. I knew I was not going to make it through to the cleans.
Great WOD! And another lazy morning for me, sleeping for the 6:30.
Round 1: 12@65#
Round 2: 8@70#
Round 3: 3@75#
Thought I was keeping the cleans “lighter” but I actually think my weight choices were just right!
Powder Keg: 18 Total |Round 1: 11@70# | Round 2: 6@75# | Round 3: 1@85#
I thought I would push the weight in the last round and ended up staring at the bar a bit too long. I had plenty of time to get a few reps out, but wound up with one. Really fun workout that incorporated a bit of everything 🙂 Thanks Frozen!
Powder Keg: 31 reps
Round 1: 15 @ 95
Round 2: 10 @ 105
Round 3: 6 @ 125
Endurance:
27:27
20@ 65
15@ 65
10@95
5@115
That looked like fun!!!
Power Keg: 7 C&J 44 reps (115,135, 155)
Powder Keg
Round 1: 14 @ 135#
Round 2: 10 @ 155#
Round 3: 4 @ 185#
28 Total RX