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Tuesday, April 11 2017

Posted by Mandee on April 10, 2017   |   16 Comments

 

 

WOD:

A. Back Rack Jerk & Split Jerks – E2MOM

4 Back Rack Jerks — 4 Split Jerks

3 Back Rack Jerks — 3 Split Jerks

2 Back Rack Jerks — 2 Split Jerks

1 Back Rack Jerk — 1 Split Jerk

1 Back Rack Jerk — 1 Split Jerk

 

B. 7min AMRAP

1 Jerk   155/105   RX+ 185/125   (MRX 135/85)

5 Bar Facing Burpees

2 Jerks

5 Bar Facing Burpees

3 Jerks

5 Bar Facing Burpees

Continue Pattern, 4..5..6..7

 

C. Core Development

1min GHD Sit-Up hold (straight out)

1min Hip Extension Hold (straight out)

25 GHD Sit-Ups

25 Hip Extensions

1min High Plank Hold

 

 

 

 

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16 responses to “Tuesday, April 11 2017”

  1. Nathaniel says:

    Thomas ‘O’ Yeah! He’s a silent killer in the gym. Keep up the work dude!

  2. Mandee says:

    Thomas O with the exemplary front rack position! Keep up the hard work dude 🙂

  3. BP says:

    Thomas is a great guy and getting better every day

    A.
    Back Rack: 165-185-205-225-235
    Front Rack: 165-185-205-225-245
    B. 6+10 RX

  4. AP says:

    BRJ 150-160-170-190-200PR
    SJ 150-160-170-185-195

    Rx 6+1

  5. MH says:

    140-150-160-170-180

    8 RX

  6. Nathaniel says:

    AM Open Gym – Yesterday’s WOD :

    A. 275 ( squat clean )

    B. 7 rounds rx

  7. Nathaniel says:

    PM Open Gym – Today’s WOD :

    A.

    BRJ – 165(4) – 185(3) – 205(2) – 230(1) – 245(1)

    SJ – 185(4) – 205(3) – 230(2) – 245(1) – 260(1)

    B.

    7 + 1 rx +

  8. Mandee says:

    AM Open Gym: Yesterday’s WOD:
    A. 195 (squat)
    B. 7 + 10 RX

    PM Open Gym: Today’s WOD:
    A. BRJ – 135(4) – 150(3) – 160(2) – 170(1) – 180(1)
    SJ – 145(4) – 155(3) – 165(2) – 175(1) – 185(x)
    B. 7 + 4 RX+

  9. Bradley says:

    Thomas is the man! Showing us what a great front rack looks like.

    A.

    BRJ – 185(4) – 195(3) – 225(2) – 245(1) – 275(1) PR

    SJ – 185(4) – 205(3) – 225(2) – 245(1) – 270(1) PR

    B.

    7 + 6 Rx +

  10. CJ VK says:

    A. 175(4)-190(3)-200(2)-215(1)-225(1) (back & front)
    B. 7+8 Rx

  11. Justin says:

    BRJ 185-205-225-255-275
    SJ 185-205-225-255-275(x)
    7+5 rx+

  12. Jamie Cherrypicker says:

    A. BRJ 105-135-165-185-195
    SJ 135-165-165-185-195x
    B. 6rx+

  13. Mac says:

    same weight for both.
    225-245-260-270-280 (x) on back

    8+3 rx+

  14. Brian A says:

    A. BRJ 185-205-225-255-275
    SJ 185-205-225-255-275(x)
    B. 7+10 RX
    C. Complete

  15. Jeremy M. says:

    6:15pm Class:
    A1: BRJ – 185(4)-205(3)-225(2)-255(1)
    A2: FRJ – 185(5)-205(3)-225(2)-260(1)
    B: 6+6, RX+
    – Great class John/Mandee!