1.) 5 x 2 Clean 1 Jerk @ Hang from blocks
2.) 3 minute AMRAP
1 Rope Climb
10 Ring Push-ups
rest 1 minute
10 minute AMRAP
10 Burpees to 6 Target
10 Toes to Bar
rest 1 minute
3 minute AMRAP
1 Rope Climb
10 Ring Push-ups
3.) 7 min Hollow Rock & Superman, alternating every 30 sec. Holds if unable to rock.
4.) Shoulder Press 5 x 3
5.) 3 Rounds
10 Back Extension
10 GH Raise, perfect No bounce
2.) 3 minute AMRAP
1 Rope Climb
10 Ring Push-ups
rest 1 minute
10 minute AMRAP
10 Burpees to 6 Target
10 Toes to Bar
rest 1 minute
3 minute AMRAP
1 Rope Climb
10 Ring Push-ups
3.) 7 min Hollow Rock & Superman, alternating every 30 sec. Holds if unable to rock.
4.) Shoulder Press 5 x 3
5.) 3 Rounds
10 Back Extension
10 GH Raise, perfect No bounce
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Eric Szeto
95# C&J; 5/4/3+1 rope
First WOD out of On-Ramp!...and 15 minutes late. Wont happen again (hopefully). Thanks for the C&J tips, Paul.
4
1
My pleasure, Eric!
Pauly VanderKelen
4+5RPU / 6+3T2B / 3+6RPU
Started on ring pushups for both 3min. AMRAPs. 5x2 clean+1 jerk @ 245# / 5x3 strict shoulder press @ 145# / 5x5 GH raises / MU practice 5,3,2!
1
0
Ty Krueger
C&J worked up to 260#
Didnt keep track of rounds in the 3-min AMRAPS but I was breathing heavily. Was a round behind Alex in the 10-min
12
0