Wednesday: Clean and Jerks and SuperFit WOD 1

scott wod 1

Strength

Power Clean + Push Jerk x 3 sets of 3 @ 85%

WOD

SuperFit Charlottesville WOD 1 – Ladder – “Gas Mask”

1:00 per station, 20 seconds of transition:

  • Ground-to-Overhead for Reps (Rx: 155/115, Scaled: 135/85)
  • Ground-to-Overhead for Reps (Rx: 135/95, Scaled: 115/65)
  • Double Under for Reps
  • Row for Calories

Schedule Reminders

22 thoughts on “Wednesday: Clean and Jerks and SuperFit WOD 1

  1. C+J: 3×3 @ 95#
    WOD: 10 (85#), 11 (65#), 126 (su), ? on the rowing–my rower decided to stay at 0 the whole time

  2. C+J = 75#
    WOD: 10(65#) 11(55#) 150(SU) 14 Cals

  3. to 177
    10, 9, 81 (PR I think), 23 rx

    1. Welcome back! Are you sunburned? 🙂

      1. not enough. its still too damn cold here.

  4. How was the gymnastics event last night. I’m sorry I missed it.

  5. c&j @111#
    wod: 102 (@95, 85)

  6. to 115#… shoulders tired from Monday, I think.
    WOD: 7, 7, 29, 22 @ 115/95#

  7. C&J: 135#
    WOD: 7@135, 7@115, 48 du, 27cal

  8. C&J 155
    WOD: 7, 8 57, 20 @ 155, 135

  9. C&J: 94#
    WOD: 8, 9, 111, 15 @ Women’s Scaled weights

    New PR on double unders! Went unbroken the whole minute. 🙂

    1. Like a boss!!!

    2. Doesn’t count until you make good on your squirrel dance promise

  10. C&J 179#
    WOD: 11, 11, 21, 24 Rx

  11. WOD: 10@155 (clean), 10@135 (clean), 70, 20

  12. C & J 95#
    WOD: 4@ 105 (pr), 7@95, 7du + a smattering of SU, 13ish calories (the rower was not working…

  13. Up to 145. Went light as I wanted a good shot at beating my score from Saturday on the WOD.

    WOD – 10-11-13-24 scaled vs 10-8-7-24 scaled on Saturday.

  14. C&J 75#
    WOD: 7 @75, 7@55, 128 su’s, 14 cal

  15. C and j : 135#?
    10,10,29,17
    Forgot the g to o weights

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