Clean & Jerk Build Up E2MOM
3 – 2 – 2 – 1 – 1 – 1 – 1
MainSite WOD
7 Rounds For Time: (21min cap)
50 Double Unders
3 Clean & Jerk 185/125 MRX 135/95lbs
**For every failed double-under, immediately perform 3 burpees over the bar**
Shoulder & Flexibility Development
25 Dumbbell/Kettlebell Shrugs
30sec each Stretch (Straddle, Couch Stretch, Scorpion, Lowerback/trunk Twist, Splits)
50 Dumbbell/Kettlebell Shrugs
30sec each Stretch (Straddle, Couch Stretch, Scorpion, Lowerback/trunk Twist, Splits)
25 Dumbbell/Kettlebell Shrugs
95-115-135-155-165-175pr
6+52 or 21:03 scaled
145/DU
Nice work Ronnie!
A. 155-185-205-225-245-255(x x)
B. 19:24 rx
C.
A) 165 – 195 – 225 -235 -245 – 260 – 270x
B) 10:52 Rx (No burpees)
265
7:20 Rx
135(3)-165(2)-195(2)-225-240-255-270
11:02 rx (3 burpees on the last round)
A. 205
B. 6:41 RX
165(3)-185(2)-225(2)-245-255-265-270 PR all power
12:40 rx. (6 burpees)
205
10:23 Rx (3 burpees on 4th round)
A. 135-155-175-185-195-205pr-215x
B. 16:58 scaled
A. 245
B. 8:57 rx
185-225-245-265-285-305 (PR)-315(x)
9:03 Rx
225(3) – 245(2) – 255(2)
275(1) – 285(1) – 295(1) – 300(1)
9:41 Scaled
10 cal echo w/ 225 C&J
135-155-165-195-195-205-215
12:50 scaled to 25 dus
A. Build up to 185 flow
B. 19:34 Rx (Too many burpees to count in the first three rounds)
305 power
5:53RX
305 power
5:53 RX