Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:
Work to a heavy: Power clean + Hang clean + Front squat + Jerk

WOD:
“GI Jane” + C&J
For time:

100 Burpee pull-ups, every 2 minutes do 3 Clean & Jerks (155 lb./105 lb.)

Post loads and time to comments.

_____________

LEANFIT:
As many rounds as possible in 25 minutes of:

5 Deadlifts (95 lb./55 lb.)
3 Front squats
1 Push press
10 Push-ups
5 Burpees
150m Run

Post completed rounds to comments.

_____________

DE:
“GI Jane” + Run
For time:

100 Burpee pull-ups, every 3 minutes Run 400m

Post time to comments.

Media:
Monday WOD, December 14, 2015

7 thoughts on “Monday WOD, December 14, 2015

  • December 13, 2015 at 9:52 pm
    Permalink

    What is the prescribed height/distance of the pull up bar above/at reach of hand?

  • December 14, 2015 at 8:38 am
    Permalink

    Strength: 195 #

    WOD: 15:38 Rx

  • December 14, 2015 at 9:06 am
    Permalink

    #245

    15:45 RX

  • December 14, 2015 at 1:43 pm
    Permalink

    Strength: power clean + hang power clean + jerk; worked up to 205# (not squatting this week bc knees)

    WOD: 21:20 RX

  • December 14, 2015 at 5:17 pm
    Permalink

    Some fast scores on here. I did prescribed weight. Doubt height 21:57 RX

  • December 14, 2015 at 9:35 pm
    Permalink

    225#

    11:59rx

  • December 15, 2015 at 9:28 am
    Permalink

    225#

    16:40rx

Comments are closed.