Clean & Jerk

Warmup:
L-sit (30 seconds)
run out & back
lunge up ramp
handstand (30 seconds)
run out & back
lunge up ramp
1x10 situps
1x10 squats

WOD: "Clean & Jerk"
Practiced squat clean and jerks with 67#
2x10 press (67#)

Man Makers

Warmup:
2x15 good mornings (45#) - these fired up my sore posterior
2x15 back extensions
2x15 posterior reach (each side)
2x15 knees 2 elbows
2x15 ring dips

5x1 clean and jerk (95#/145#/189#/199#/204#)

WOD: "Man Makers"
20 Man Makers for time. I don't know how to explain this beast, just watch the video.

Time 11:15 w/ 30# dumbbells

Back Squats + Clean & Jerks

Warmup:
30 V-ups (level 2 event)
15 knees to elbows (level 2 event)
double under practice
3x5 back squats (135#,185#,225#)

WOD: "5,5,5,5 Clean & Jerks"
4 sets of 5 reps of clean & jerks

1. 135#
2. 155#
3. 175#
4. 195# PR
   

I think my previous 5-rep PR for power cleans was 185#. My 1-rep PR is 220#.

Clean & Jerk & Carry

Warmup:
3x15 situps
3x15 back extensions
3x15 ring pushups
3x5 back squats (135#/225#/245#)

WOD: "Clean & Jerk & Carry"
Countdown sets beginning with 7 down to 1 of clean & jerks (135#).
Overhead carry the 135# barbell 40 meters between sets and finish with a 40 meter carry.
For time.

Time 9:05 as Rx

Clean & Jerks

Warmup:
2x15 back squats (45#)
2x15 situps
2x15 ring dips
1x7 deadlift (135#)
1x7 push jerk (135#)

WOD: "1x6 Clean & Jerks"

1. 155#
2. 175#
3. 185#
4. 205#
5. 225# (failed 4 or 5 times)
6. 205#

Need to keep working on my cleans. I can push jerk that 225# if I could get it to my shoulders. Kind of frustrated.

“So a bear, a worm, and a crab walked into a bar.”

Warmup:
3x15 situps
3x15 back extensions
3x15 pushups
3x15 squats

WOD: "So a bear, a worm, and a crab walked into a bar"
For time:

• 21 burpees
• 40 meter bear crawl
• 15 box jumps (36" box - I added a 25# plate to the box to make it higher)
• 40 meter inch-worm crawl
• 9 clean & jerks (135#)
• 40 meter crab walk

Time 10:57 Rx+

Jack Attack

Warmup:
3x15 kettlebell swings
3x15 squats
muscle-up practice

WOD: "Jack Attack"
For time:

• 7 muscle ups OR 21 pullups + 21 ring dips
• run 400 m
• 10 back squats (135#)
• run 400 m
• 7 handstand pushups
• run 400 m
• 10 clean & jerks (135#)

Time 14:55 as Rx

OK, so Evan put Rx on the board so I am going to claim it even though I can't do muscle ups. Instead I did 21 kipping pullups & 21 ring dips, so I guess that is equitable. Used the largest box for handstand pushups, but I did 10 instead of 7. All the weight was Rx.

Bear Crawl, Situp, Clean & Jerk

Warmup:
15 situps
3x15 back extensions
15 pullups
clean & jerk practice (45#)

WOD: "Bear Crawl, Situp, Clean & Jerk"
4 rounds for time of:

• 10 clean & jerks (115#)
• bear crawl across indoor soccer field
• 25 situps
• bear crawl back to barbell

Time 16:05 as Rx

Clean & Jerk

Warmup:
AMRAP in 5 minutes of:

• 1 burpee
• 2 pullups
• 3 standing long jumps
• 4 pushups
• 5 pvc thrusters

completed 6 rounds

WOD: "5x5 Clean & Jerks"

• 135#
• 145#
• 165#
• 185#
• 205# failed
• 185#

failed at 205# in my 5th set so i went back down to 185# to finish my reps

Daily Minute = handstand

GRACE

Warmup:
3x15 GH situps
3x15 back extensions
clean & jerk practice

WOD: "GRACE"
30 clean & jerks for time at 135#

Time 3:51 as Rx - PR

Compare to 1/29/09 where my time was 6:24. I'm very pleased with today's effort.

Clean & Jerk & THROW

Warmup:
3x15 overhead squats (PVC)
3x15 GH situps
3x15 back extensions
3x15 pushups

WOD: "Clean & Jerk & THROW"
1 length = 25 yards
AMLAP in 10 minutes of squat clean & jerks finishing with throwing the 95# barbell as many times as it takes to go 25 yds.

My score: 13 lengths or 325 yards

Clean & Jerks

Warmup:
3x15 knees to elbows
3x15 air squats
3x15 situps
3x15 back extensions

WOD: "Clean & Jerks"
10 to 1 clean and jerks + run 1 lap per set for time

Time 18:30

Note: Got 3 kipping pullups in a row today!!!

Means of Grace

Warmup:
3x15 situps
3x15 back extensions
3x15 air squats
3x15 pushups/kipping pullups

WOD: "Grace"
30 clean & jerks for time.

Time 6:32 min at 115lbs