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WOD for Thursday 1-22-15 and Friday 1-23-15

January 22, 2015

EMOM – Ladder of Hang Squat Cleans Start at 155/105 x5, next minute 6, next minute 7 etc until you miss, then reduce weight to 135/95 start again at 5, then 6, then 7 etc, until you miss, then reduce weight to 115/85 start again at 5. Score is highest completed round at each given weight. Example- Susie got 105×7, 95×9, 85×8. Between ladders, rest 1 full minute plus time remaining in the failed minute. So if you miss the round of 9 at the 30 second mark, you have 90 seconds before the start of your next effort. Scale with weight.

then

7 toes to bar for time emom x 7 minutes. Score is cumulative toes to bar.

Friday

12 Minutes- Work to a heavy Split Jerk single.

Supine Row 3x Max Effort

Ring dips (strict) 4×8

GHD situps (strict) x50

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17 comments

  1. Squat Cleans
    7@155, 6@135, 7@115

    T2B
    9,8,8,9,9,8,9=60seconds


  2. Squat Cleans

    6@155, 5@135, 6@115
    I power cleaned my 5th rep on round 7 @ 155, otherwise I could have definitely finished with like 25 seconds left to attempt 8. After that my back felt funny so I didn’t push it too hard.

    T2B 61 seconds.
    I counted my time from when I landed on the ground for about 5 rounds, so maybe it was really unofficially like 58 seconds ;o)


  3. 7@155, 7@135, 7@115. RX
    T2B 12, 12, 9, 9, 10, 10, 10 total 72 ( 1:12 ) RX
    AWESOME WORKOUT. CLEANS HAD ME FEELING PRETTY SICK AFTERWARDS


    • I recorded the time when my feet hit the ground


  4. Though morning!
    Squat Cleans
    7@155, 6@135, 7@115 RX
    T2B 1:06
    10,9,9,9,9,9,11


  5. Saving my knees, I scaled to power cleans:
    5@105, 6@95, 9@85

    T2B: 1:15 rx


  6. 7@90, 7@80, 8@70

    Scaled T2B to only 5 reps per round – I still have a hard time cycling, but getting a little better.
    12, 14, 12, 12, 12, 13, 13 = 1:28


  7. Squat Cleans
    I sucked at this
    5@155, 6@135, 6@115
    T2B Total of 62 seconds


  8. Power cleans (knees were angry today)
    70-8
    60-8
    50-9

    T2C; 1:26


  9. Squat Cleans: 7@105, 7@95, 7@85
    T2B: 62 sec


  10. Was going to attempt RX, then realized it was squat cleans 😦 I could get 105…but not 5 times.
    95×5, 85×6, 75×6
    T2b…scaled to knee raises 1:19


  11. 105-8, 95-7, 85-7


  12. SC 155×5, 135×6, 115×7…… T2B 1:21


  13. Split jerk: stopped at 205


  14. I made up wednesdays AD intervals. Score as follows: 51, 45, 46, 46, 41 for a 229 total. That is my PR at that WOD.


    • That is an excellent time, congrats on the PR you give us all something to shot for!


  15. Squat clean ladder 7@155, 7@135, 8@115.

    Toes to bar, DNS!



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