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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Thomas ‘O’ Yeah! He’s a silent killer in the gym. Keep up the work dude!
Thomas O with the exemplary front rack position! Keep up the hard work dude 🙂
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
BRJ 150-160-170-190-200PR
SJ 150-160-170-185-195
Rx 6+1
140-150-160-170-180
8 RX
*RX+
AM Open Gym – Yesterday’s WOD :
A. 275 ( squat clean )
B. 7 rounds rx
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 +
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+
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 +
A. 175(4)-190(3)-200(2)-215(1)-225(1) (back & front)
B. 7+8 Rx
BRJ 185-205-225-255-275
SJ 185-205-225-255-275(x)
7+5 rx+
A. BRJ 105-135-165-185-195
SJ 135-165-165-185-195x
B. 6rx+
same weight for both.
225-245-260-270-280 (x) on back
8+3 rx+
A. BRJ 185-205-225-255-275
SJ 185-205-225-255-275(x)
B. 7+10 RX
C. Complete
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!