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W.O.D. Tuesday 4-9-2013

"Strengthen Your Brothers"

W.O.D. Tuesday 4-9-2013

Tuesdays workout will begin with;

Strict pull-ups 3 sets to failure.

You will perform one assisted (against) negative in which a friend will be pulling against you. Maintain form and resist as much as possible. At the end of this rep, perform as many strict as possible.

Then,

Clean and Jerk 5,4,3,2,1

With one lap around old building in between sets. The weight will be dictated off your max. 90-95% on last one. Try for unbroken each round.

Ex: 265 max – 5 @ 185, 4 @ 205, 3 @ 215, 2 @ 225, 1 @ 245

Comments: 5

  1. This is one of my favorite WODs and I’m glad it came back around so soon. I think I did better at pull ups the last time we did this because I had to have some assistance on all of them this time. However, I did finish the clean and jerks with a new PR of 165, which just happens to be my body weight. I am so stoked about that! Actually, I only got to 165 because of my innate ability to screw up anything to do with numbers. My target was 135 (my old max)– go figure.

  2. Santa Marias' + one Phillips says:

    Teresa: 83 x 5, 93 x4, 103 x 3, 113 x 2, 123 x1, 133 x1 PR!!

    Mike: 175 x 5, 185 x 4, 195 x 3, 205 x 2, 215 x 1

    Sterling: 65 x 5, 75 x 4, 85 x 3, 95 x2, 105 x 1 (PR)!!!

    Callie: 65 x 5, 75 x 4, 80 x 3, 90 x 2, 100 x 1

  3. Brook says:

    45×5 50×4 55×3 65×2 70×1 personal best on jerk and power clean 8:00
    Making progress on pull ups

  4. Teresia P. says:

    65 x 5, 85 x 4, 90 x 3, 95 x 2, 105 x1 PR!!!!

    Yup I sure did lift 105lbs over my head!! Feeling STRONG this morning…lol!!

  5. slinkadink says:

    75×5, 95×4, 105×3, 115×2, 130×1 tried 135 but couldn’t push press it.

Comments are closed.