STRENGTH:
Clean and Jerk x1x5 (heavy singles)
STRENGTH & CONDITIONING WOD:
Complete 4 rds:-
500m Row
15 burpee to 6” target
40 Double Unders
Post total time to comments.
ENDURANCE WOD:
3+ Hours Before or After CFE Strength & Conditioning WOD
Single-Sport (SS)
Choose ONE of the following sports:
Swim (TUE): Repeat 1000m, recover 5:00 until form/pace deteriorates
Bike (TUE): Repeat 5k, recover 5:00 until form/pace deteriorates
Run (TUE): Repeat 1M, recover 5:00 until form/pace deteriorates
Row (TUE): Repeat 1600m, recover 5:00 until form/pace deteriorates
Ruck (TUE): Repeat 1M, recover 5:00 until form/pace deteriorates, 50# Ruck/Boots/Utes
Post sport, times, and total number of intervals to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (WED): Repeat 1000m, recover 5:00 until form/pace deteriorates
Bike (TUE): Repeat 5k, recover 5:00 until form/pace deteriorates
Run (MON): Repeat 1M, recover 5:00 until form/pace deteriorates
Post sport, times, and total number of intervals to comments.
9 Responses
Clean and jerk (heavy singles) 1×5
130/140/150/160/165(PR for clean)
WOD: buddy wod(with mark)
-4rds for time
-500m row
-15 burpees to bar
– 40 DU
DNF: 3rds
I nickname this WOD ‘Axl Rose’ cos all 3 exercise involves some form of round motion like a wheel axl and a rose cos it looks easy, but it pricks like a thorn on a rose..Ouch
STRENGTH:
Clean and Jerk x1x5 (heavy singles)
60#, 80#, 90#, 100# x 2 (PB)
STRENGTH & CONDITIONING WOD:
Complete 4 rds:-
500m Row
15 burpee to 6” target
40 Double Unders
DNF:
2Rds + 500m Row + 15Burpees + 14DU
Clean and Jerk x1x5 (heavy singles)
150# x 5
WOD: 4 rds for time
500m Row
15 burpees to bar
40 DUs
DNF: 3rds + 1 burpees
Love it!
Nice work on the C&J’s!
Nice pace today.
Wodded at the gym…
Bench press – 5 x 3 sets @ 60#
Shoulder press – 5 x 5 sets @ 44#
Wod : 4 sets of torture…
– 500m row
– 15 burpees to bar
– 40 jumps on a mat
Took 21:20… Didn’t know there was a time cap until later…
Finished off with 10 x 3 sets bicep curls (5kg dumbells each)… And KO after that…
Beast mode!
Cleans Heavy Singles
155, 166×3, 171.5 pr
WOD 500m, 15 paralette push-ups, 60 Singles
19:13 (4 rounds, rest 1 btw rounds)
HATCH
1*8 #159
1*6 #184
1*4 #208
1*4 #220.5 (previous 3 rep 210) PR!
FS
1*5 #140
1*4 #160
1*3 #170
1*3 # 180