Friday
Jan272012
WOD Friday 120127
Friday, January 27, 2012 at 12:16AM SWOD:
1RM Clean and Jerk
CWOD:
AMRAP 10 Minutes Double Unders
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Friday, January 27, 2012 at 12:16AM 
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Friday, January 27, 2012 at 12:16AM
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Happy Friday everyone! Day 15 for those doing the PUC. Keep going folks you will feel great after achieving such a tough task. Remember to take one day at a time. Don't think about the next day's number:).
High bar back squat
1) 100, 115, 125, 130
2a) Bench in reps of 5, rest 60 seconds - 85, 85, 95, 95
2b) Front squat in reps of 5, rest 60 seconds- 85, 95, 100, 100
Conditioning:
7 rounds for time:
5 deadlifts
10 over box jumps (20')
run 200M
rest 4 minutes
total working time was 8:52
- subbed 15 burpees for the run because I didn't want to slip in the ice and snow and only used 185 for the deadlifts. Would have liked to go a bit heavier after doing it- next time.
SWOD - clean and jerk
95, 105, 115
Still gotta get under the bar... been working on that for almost 3 years... Shit. Gotta keep working on in.
COWD - 10 min. AMRAP
Double Unders
447
My goal was 300, so I am REALLY happy with this. Not that I want to do it again any time soon! Great push everyone! Thannks Coaches for still making me get under the bar!
120127
1RM clean and jerk
220 (35# PR)
AMRAP 10 min DUs
482
Notes: Good night. Wasn't feeling great today but I really wanted to do this WOD. Happy with 220 based on my front squat (230), clean (210) and jerk (230). My release is better, now I need to get my elbows higher faster. Still working on the clean to jerk hand transition, messed me up a little, haha. For the DUs, my goal was over 400, should have been over 500. Next time. Thanks Coaches!
1) High-Bar Back Squat: 1X6 @ 65%, 1X6 @ 75%, 1X6 @ 80%, 1X6 @ 80% – rest 2-3 min. between each set.
Notes on performing the High-Bar Squat.
2a) Bench Press: 2X5 @ 70%, 2X5 @ 80% of 120120 – rest 60 sec.
2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 60 sec.
Conditioning
7 rounds of:
5 Deadlifts @ 315/225#
10 Over the Box Jumps 24/20″
Run 200m
*Rest 4 minutes.
1) 190, 220, 230, 245
2A) 2×170, 2×195
2B) 170, 185, 2×195
Conditioning:
Subbed 20 Cal on Airdyne for sprinting as it was too icy out.
1. 1:13
2. 1:20
3. 1:24
4. 1:33
5. 1:33
6. 1:28
7. No time, classes starting.
Squats were easy, increased from last time, will increase again. Bench was super easy too…not sure if I used to correct percentage?
Conditioning was fine, DLs no problem, JOTBJ only had 1 box, airdyne sucked.
SWOD
1RM clean and jerk
75-95-115-125-130-135-140-145-150-155(Fx3) 5# PR (formerly 145)
CWOD
AMRAP 10 min DUs
438 PR (formerly 430)
Clean and Jerk(with split jerk)-120 lbs-pr as i did not record any previous one but am sure it was not this
DU"s-pathetic 110-what a struggle still for me-but still was sweating a lot so did get the cardio anyways!