Going Overhead

Warm-up โ€“ 10 minutes
50 hollow rocks
20 lateral up and over the box jumps
20 plank ups with feet on the box
10 transverse box jumps each side
20 feet on the box push ups
50 hollow rocks

Warm up the C&J

EMOM for 10 Minutes
1 Clean & Jerk
You do not have to ascend the entire time but at some point you should be trying for 90-110% of your max. You can hit your max around round 7 and work back down to a comfortable weight if you would like. If you fail 3x at a weight, lower the weight.
You can pick a weight and try to hit it for all 15 minutes.

For Time:
40 Shoulder to Overhead 135/95
30 Over the Box Jumps 24/20
20 Ground to Overhead 135/95
10 Over the Box Jumps 24/20

Scale weight as necessary

Rest 5 Minutes

WOD 2– With a partner
3 Rounds each of:
Row 500m
Run 400m
50 dubs

Partner A completes an entire round AFAP while partner B rests. They tag off and then Partner B completes an entire round AFAP while Partner A rests.


  • bowler

    01/13/2013 @ 4:39 pm

    c&j 275, 285 clean missed the jerk
    then squatted up to 405 coupled w/ dynamic box jumps
    class wod 19:36

  • JWhite

    01/12/2013 @ 4:15 pm

    WU: Done
    Cleans: up to 185
    WOD1: 7:50 Rx
    WOD2 (w/ Brendan): 25:22
    Good Stuff today

  • Schurko

    01/12/2013 @ 4:08 pm

    WU: check
    Cleans: up to 275# — bla.
    WOD1: 7:04 Rx
    WOD2 (with bearded Sham-wow): 28 min and some seconds.

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