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OUR BLOG

12/09/2013 WOD

By admin | In WOD | on December 8, 2013

Monday 12/09/2013

Olympic:

Every 90sec for 7 rounds

Level 1-Mobilty issues in FS

3 DL@ 50% or more of BW (Form is more important than weight)

3 Air Squats with as close to perfect form as possible

Level 2-Able to C&J 50% or more of BW

1 Power Clean

1 FS with 5 sec hold

2 STOH

@75% of C&J

Level 3- Able to C&J BW +

1 Clean

1 FS with 5 sec hold

2 Jerk

@ 75% of C&J

WOD:

Run 200 Meters

6 Back Squats at 80%

Run 200 Meters

4 Back squats @ 80%

Run 200M

2 Back squats @ 80%

 

37 Comments to "12/09/2013 WOD"

  • Gentry says:

    December 9, 2013 at 1:01 pm - Reply

    Started the day at 5:30 am with 105 lb cleans, front squats, and split jerks . Then to top it off the WOD. 3 200 meter runs and 3 sets of back squats 6, 4, 2 at 145lbs.
    My wife asks me what I do before breakfast.

  • Tom says:

    December 9, 2013 at 2:09 pm - Reply

    Went to 5:30 am class, did “level 2″ with 125#, then 5:40 of sprint/squat hell at 205#.

    200 meter sprints are cake. 80% squats aren’t too bad either. But together, it’s amazing how much the “suck” is amplified. :)

  • Q says:

    December 9, 2013 at 2:28 pm - Reply

    So this comment thingy… here goes…
    Level 2 C&J Complex @ 165#
    5:57 sprint/squats @ 80% – 285#

  • John says:

    December 9, 2013 at 2:40 pm - Reply

    ugh! Level III C&J 100#
    6:15 sprint/squats 180#.

  • Zach says:

    December 9, 2013 at 2:57 pm - Reply

    Level 3 C&J Complex @ 155#
    5:01 sprint/squats @ 205#

  • Kristen Meadows says:

    December 9, 2013 at 3:09 pm - Reply

    Lower back issues- I did level 2 w 65# and for the WOD I did 5:00 w 105#.

  • Margarita says:

    December 9, 2013 at 3:12 pm - Reply

    Level 2
    Wod 5:09 @ 103lbs

    Sorry Zach, I will be at 530 on Wednesday! :P

  • Nick S says:

    December 9, 2013 at 3:16 pm - Reply

    LVL 2 73#
    WOD 4:54 @ 165#

  • KIS says:

    December 9, 2013 at 3:18 pm - Reply

    Level 2
    C& J @ 63lbs
    WOD
    5:03 @ 103 lbs

  • Donna says:

    December 9, 2013 at 3:23 pm - Reply

    C&J – 83#
    WOD – 4:31 123#
    Sore! May hav done better @ later class

  • Jackie B says:

    December 9, 2013 at 3:37 pm - Reply

    WOD
    Level 2
    5:16@95 lbs

  • Donna says:

    December 9, 2013 at 3:41 pm - Reply

    Level 3

  • John H says:

    December 9, 2013 at 3:43 pm - Reply

    Olympic – Level 1 @ 175# (shoulder)
    WOD – 6:37 @ 155# + 250m row (knee)

  • David says:

    December 9, 2013 at 3:48 pm - Reply

    Level 3 @ 115#

    WOD
    time: 4:39
    HBBS weight: 175#

  • Charles-Audrey says:

    December 9, 2013 at 4:02 pm - Reply

    Olympic – Level 2 @ 115
    WOD – 6:23 @ 225

  • Sarah says:

    December 9, 2013 at 4:51 pm - Reply

    level 3 – C&J @ 83lbs
    wod: 105# @ 4:55

  • Mutt says:

    December 9, 2013 at 6:02 pm - Reply

    LVL3-225
    5:17-280#

  • deer anus says:

    December 9, 2013 at 6:03 pm - Reply

    LVL3-225
    4:52 @275#

  • jen says:

    December 9, 2013 at 7:41 pm - Reply

    Score that matters to me right now is that I showed up :) but to play along: Strength: Level 1- DL 95#; WOD 6:55 @ 75#.

  • Julie W says:

    December 9, 2013 at 10:32 pm - Reply

    Level 2 c&j 83#
    5:38 73# row instead run – numb leg

  • Neil Sharp says:

    December 10, 2013 at 12:32 am - Reply

    LVL2-75
    5:16 @105#

  • James says:

    December 10, 2013 at 12:38 am - Reply

    LVL3 – 140
    4:02 @ 195#

  • Rich Holman says:

    December 10, 2013 at 1:00 am - Reply

    Level 2 #115
    185#. 6:10

  • Jessie says:

    December 10, 2013 at 1:04 am - Reply

    LVL2 @ 85#
    WOD: @135# = 5:07

  • Terry I som says:

    December 10, 2013 at 1:12 am - Reply

    Lvl 3 145
    5:07 @ 225

  • TJ1 says:

    December 10, 2013 at 1:32 am - Reply

    LVL 3 #105
    5:05 @ #205

  • Chad says:

    December 10, 2013 at 1:43 am - Reply

    Level 2 @ 135
    4:55 @ 235

  • Phil DeMola says:

    December 10, 2013 at 1:52 am - Reply

    Level 3 for C&J complex however did 155# – working on jerk
    5:10 with 275# as 80% HBBS

  • Hilary says:

    December 10, 2013 at 1:57 am - Reply

    Olympic – Level 2 @ 63 lbs
    WOD – 5:09 @ 95 lbs

  • Rachel says:

    December 10, 2013 at 2:13 am - Reply

    Level 2: 93# 5:04

  • Cheeto says:

    December 10, 2013 at 2:19 am - Reply

    Level 3 @ 210
    Wod @ 275 3:58

  • Laura D says:

    December 9, 2013 at 10:39 pm - Reply

    Lvl 3 C&J 88lbs…wod 5:54@135lbs

  • ChaCha says:

    December 10, 2013 at 10:20 am - Reply

    CJ Complex- 185#
    Wod- 4:28 @ 275#

  • Kristen Meadows says:

    December 10, 2013 at 10:45 am - Reply

    My bad I did 115# and not 105#. I can’t count! Lol

  • Becky says:

    December 10, 2013 at 2:32 pm - Reply

    LVL3: 150#
    4:38 @ 195# HBBS

  • Robyn says:

    December 10, 2013 at 4:46 pm - Reply

    Level 3 – 85lbs
    WOD – 4:22 w BS @ 160lbs

  • Chris V says:

    December 10, 2013 at 6:09 pm - Reply

    6:16 @ 195

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