logo

Monday, 11 June, 2012

Posted by Mandee on June 10, 2012   |   13 Comments

Warm-up:

A. Junk Yard Dog

B. 5 Minutes of Shoulder mobility

C. Burgener warm up

 

Workout:

A. Clean and Jerk – 7 x 1 rep; Rest as needed between attempts

B. 1/2 “Grace” – Clean and Jerk – 15 reps @135/95# for time

C. Butterfly abmat sit ups – 50 reps, partition as needed

 

Powerlifting:

A. Back Squat 3-2-1-3-2-1; Rest 4:00 b/t sets

B1. Russian step ups 3 x 4-5 reps/leg; Rest 2:00

B2. Reverse Hypers 3 x 8-10 reps; Rest 2:00

C. Ring L-sit hold 3 x amsap; Rest as needed between efforts

 

WOD Demo with Caity Matter Henniger – video [wmv] [mov] [HD mov]

13 responses to “Monday, 11 June, 2012”

  1. VOD:
    Out of his fullness we have all received grace in place of grace already given. John 1:16

  2. Carson says:

    Brady! 🙂

  3. Clair says:

    A. 65#,65#,85#,95#,100#,105#(had it overhead just couldn’t lock out),105#X
    B. :57 @ 65#
    Thanks Tracey!

  4. Jane says:

    A. 125# for Clean and Jerk, I got 135# for clean which is a PR, but couldn’t lock out the jerk.
    B. 2:02 rx’d- Thanks Mandee for counting!

  5. Mandee says:

    155 PR for clean and jerk, cleaned 160 but couldn’t lock it out overhead
    :55 rx’d for 1/2 Grace
    Thanks Tracey for the coaching! And jane for counting 🙂

  6. Will Blankenship says:

    225/1:02

  7. Matthew H says:

    175# / 1:51

    Matched my Clean PR

  8. Larry Lowe says:

    hotel workout

    1 mile treadmill = 8:00

    5 rounds:
    with 90 seconds clock –
    5 squat clean thruster with 50 lb dbs
    max rep situps
    rest 90 seconds

    situps = 42,40,36,36,35 (189 total)

  9. Josh Kennedy says:

    Some good energy in the box for the 1630 class. 185# C-J for me, a PR and nice milestone: able to pick up my own bodyweight equivalent off the floor and put it over my head, a CF goal from the start! 1:41 for 1/2-Grace. And got to work with my oldest boy, Matthew, at the WOD as well.

  10. Patrick says:

    235/ :42

  11. Mac says:

    255 / :41

  12. steve price says:

    215/:58

  13. Jamie not Jaime says:

    170/ 1:17
    15# pr