Strength
Every 2 minutes for 6 rounds
1 Hang squat clean, 2 front squat, 1 push jerk @ 70% of 1 RM C&J
METCON
4 min – 3 min – 2 min – 1 min AMRAP’s
3 Deadlift 40/30kg
1 Thruster
3 Front squat
1 Thruster
3 Push Jerk
1 Thruster
** 2 Minute rest between AMRAP’s**
Post Scores Below!!
Really enjoyed this one – Fridays are the best. Rounds were 3+0PJ, 2+1PJ, 2+1FS, 1+3FS. I also did 4 pull-ups for the first time – I should have put that down as my 2015 goal 🙂
P.S. I saw Fergus cheating with the weight!
I enjoyed this one! I am AS PRESCRIBED!!! Oh yeah! Bring it on!!! I RXed once again!!!
4 min = 4 + 3 front squat
3 min = 3 + 3 deadlift
2 min = 2 + 3 deadlift & thruster
And 1 min = 1 + 3 front squat
Great WOD today!!
6 – 3 – 2 – 2 happy with that!
Well done to Fergus on getting through the WOD using 25kg!!
🙂
3 2 2 and 1 for todays wod. Feargal and Kevin, you could have got more reps in if ye weren’t watching me so close!!
4+2+2+2
Happy
4min: 5rds & 3 DL
3mins: 4 Rds
2mins: 3rds & 1DL
1min: 2rds & 3DL
4 mins – 4 + 3 FS
3mins – 2 + 1 thruster
2 mins- 2 + 2 FS
1 mins 1 + 1 thruster
WOD 25kg on bar
4min 4 rounds 3DL
3min 3 rounds 1thruster
2mins 2rounds 1 thruster
1min 1round 1thruster
Good WOD tonight. Used 35kg in the WOD instead of 30.
Tom I wrote down my reps wrong too. I only wrote down 3 scores not 4! So I.m missing one 🙁
I got 3Rd’s and 3front squats, 2full Rd’s and 1Rd 3dead lifts
Wow. That was tough. But got through it. 40kg on bar (my first Rx!)
3 + 2 PJ
2 + 3 FS
2
1
As for my goals: 50DU and 10 strict PU.
week 1: 3 DU and 1 PU.
Did the wod with 27kg, thursters were tough!
4+3dl, 3+3dl, 2+2dl, 1+1dl
4mins 3rds 3fs
3mins 2rds 3fs
2mins 2rds
1mins 1rds 3dl @rx
Enjoyed tonight! Have a great weekend guys. 🙂
Enjoyed the skill work with bar for tonight’s strength..
4min= 5+3 FS
3min= 3+1 FS
2min= 2+3 FS
1min= 1+2 PJ
4min / 4rds & 1PJ , 3min / 3rds , 2min /1Rd & 3PJ and 1min/ 1 Rd & 1FS – tough but good