Clean and Jerk
EMOTM (Every Minute OThe Minute) for 7 Minutes

2 Cleans + 1 Jerk

Weights stay the same during the 7 minutes of work time.
Load is Heavy but not maximal, around 75% of 1RM.

“Silent Dragon”
5 Rounds for time

200 M Run
7 Hang Squat Clean Thrusters
Rest 1 Minute

Rx: 115/80
L2: 95/65
L1: 65/45

For the EMOTM my weight was 65lbs, which was an increase from last weeks 55lbs. For the workout, I switched down to 55lbs. I finished in 13:20 I think….


Happy Friday!

Thursday’s WOD was really great:

Gym-Nasty WarmUp
1 Wall Climb
2 Ring Dips
3 Jump Squats

For Time
30 Clean and Jerks

Rx: 135/95
L3: 115/80
L2: 95/65
L1: 65/45


I had difficulty with ring dips, they are pretty strenuous. For the clean and jerks my weight was 55lbs and I really tried to take the time to make sure I had good form. Not sure if it worked or not! I finished in 6:30 and was one of the last two to finish. It was kind of nice to have the cheering.

Yoga tomorrow!

5 days off….

Tuesday’s WOD was:

Back Squat
EMOTM (Every Minute OThe Minute) for 7 Minutes
2 Back Squats @ 90% of 3RM.

“Fossil Fuel”
12 Kettlebell Swings
9 Hand Release Push Ups
6 Kettlebell Goblet Squats

Rx: Kettlebell Swings 70/53, KB Goblet Squats 70/53
L2: 53/35, 53/35
L1: 35/25, Assisted HR Push Ups, 35/25


My previous 3RM was 110lbs (which I said could probably have been 115lbs) decreased this week to 105, which I could barely complete. I had a long weekend and went 5 days without working out and being very lazy. This workout kind of brought me down. For the KBS I used 30lbs.


Wednesdays WOD was:

Rope Climbs

For Time

800 M Run
5 Rounds
30 Double Unders
10 Burpees
800 M Run

Rx: As Is
L2: 15 Double Unders
L1: 5 Double Under Attempts

My time was 16:30 at level 2. I noticed I have been using the wrong jump rope all this time. Apparently if you hold the jump rope down with your feet it is supposed to come up near your armpits when you pull it, the one I have been using was way too long. I used a shorter one today and had a MUCH easier time with those damn DU’s.