Sunday, January 2, 2011

Monday January 3 2011

Buy in: 500 Row/3 Rope climbs
Wod, Amrap 20 min of:

3 Clean and Jerk
5 Burpies
20 Squats

Post load and rounds to comments.

Warm Up:
Dynamic Stretching
2 rounds of:
1 min skipping
5 Pull Ups
5 Push Ups
5 Squats
5 Shoulder Rolls

Skills: Clean Pulls

Mobility: 6 minutes


  1. happy new year. BAM.
    good one mike ... it's 7pm and i'm excited already. errr...
    excited about the wod.

  2. What weight is prescribed for women on the clean and jerk?? hang or power?

  3. The heaviest you can handle and it says clean and jerk. Not hang or power.

  4. 7 rnds + 1 c&j @ 135#
    form fell apart in the end ... lost the 'explosion' necessary to lift well. jerk portion was still strong.

    rope climbs are awesome.
    post wod rowing is awesome.

  5. Muay Thai or CF tonight? Choices, choices.

    More likely MT. Still recovering from the at home 300 Workout on Sat. Did 50 extra db clean and presses because I misread the instructions. :)