Tuesday 131217

All-levels WOD/Beginner WOD:
Split Jerk 3-3-2-2-1-1-1 reps

Competition Team WOD:
“Fran” 21-15-9 reps of: thrusters (95/65#) and pull ups

(Photo credit: Alex Robleto)

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Here’s what’s on tap for Wednesday’s classes:

All-levels WOD/Beginner WOD:
Squat Clean 135/95 lbs
Ring Dips
21-15-9 reps, for time

Competition Team WOD:

Modified “Morrison”
40, 30, 20, 10
Wall ball shots (20/14)
Box jumps (24/20)
Kb swings (24/16)


  • Brad Hoover

    One of those rare mornings where I had very little energy or explosiveness. Couldn’t get it going. Stayed at 95 and 115 trying to nail down form. Tomorrow will be much better. Good ab cashout though.

  • reisbaron

    3 x 135, 155
    2 x 175, 185

    No time for singles. Cashouts are such a cockblocker…

  • BenS

    Worked up to 195. Props to James K for hitting a PR at 205 with room for 10 or 20 more.

    • James K

      Thanks Ben, just have to maintain getting under the bar quickly as the weight goes up and I should be able to see those numbers go higher. Excited for another shot at this soon.

  • Eric

    3x 95, 115, 135
    2x 145, 165
    1x 165, 175, 175

  • Dan Smith

    According to Josh’s list I should be doing -1 WODs per week.

    • Hahahaha.

      Just in case anyone is actually failing the math, you should be subtracting *1/2* a WOD for each item; if you end up below three, you screwed the proverbial pooch. (Though I’d guess this formula probably does yield 3 or 3.5 for the majority of our members.)

  • Robert Gillespie

    I really liked this rep scheme for split jerks. I hope we repeat this workout soon.

  • Jim S

    No jerks for me. Shoulder isn’t quite there yet. Did yesterday, sort of:
    A: snatch dl x 3 165,185,185,185,185
    B: 5x500m row with 2x rest in between:
    I started off thinking I was doing yesterday’s wod without the two partners. Half way through the last split I realized that 4500/3 = 1500, not 2500! I’m a dumb ass. Oh well.