Sat. Work

Warm Up
Thoracic
Med Ball Thoracic
Banded Shoulder
Quads / Adductors
Couch
Pigeon
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3 Rnd ~
30 single Jump Ropes
15 Cal Row
12 Abmat Sit Ups
9 Slow Good AM's (10# plate)
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BB Warm-Up
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Clean & Jerk Work
3-5 x 3 Split Jerk STRICT Press
3-5 x 3 Tall Jerk
3 Cleans + 3 Front Squats + 3 Jerks
2 Cleans + 2 Front Squats + 2 Jerks
1 Clean + 1 Front Squat + 1 Jerk
Then...
EMOM for 7-10:
Squat Clean & Jerk (climbing till heavy)
*if it feels good go for it, if not spend last 3 sets around 80% or heavy)

HARD PASS (team of 3)
AMRAP in 25min:
100 Cal Row
100 Deadlifts
80 Cal Row
80 Hang Power Cleans
60 Cal Row
60 Front Squats
40 Cal Row
40 Push Jerk
20 Cal Row
20 Clusters*
*Squat-Clean Thruster
Rx ~ 135# / 95#

Doing this Alone?
Hard Pass (Indy) is still an AMRAP in 25min:
50-40-30-20-10 for Reps of each corresponding row & exercise
Wt. Changes ~ Rx = 115#/80#

Luckily, I had the Wendt Brothers in to workout with today... They saved my A$$!!! Two monster workers, AND we played to each others strengths! Row was just to get us tired out...the real work is on the barbell...everyone played their part... Mine was that of the weakling! I save it all for a few clusters...but that was nothing compared to the WORK put in during the WOD!!!
We DID complete 1 full round and got back on the rower for this...It was (and always is, when you do a team workout) awesome!

Tyler W ~ 225# C&J
Zach W ~ 205# C&J
tb ~ 195# C&J

TEAM of Wendt, Wendt & Biolo = 1 full rnd + 60 cal row
some break downs of the work (or lack of work) done...
Row was usually broken into 20 or 15 calories of work then rotated...
BB Reps(for the most part) were 5-10's some 15's & 20's
AND sometimes I screwed it up with 6, 7 or 12...HA!
DL ~ tb=20 / ZW=45 / TW=35
HPC ~ tb=23 / ZW=20 / TW=37
60 cal Row ~ ZW took the first 15 cals then not on rower, knowing he would do more FS!
FS ~ tb=12 / ZW=28 / TW=20
PJ ~ tb=12 / ZW=5 / TW=23
20 cal Row ~ ZW did the FULL 20 Cals on this round so TW and I could get after the clusters
Cl ~ tb=11 / ZW=3 / TW=6
Total BB REPS ~ tb=78 / ZW=101 / TW=121

Only question is this...Was the TEAM of Oz & Drake in today??? If so, did any work get done and was there a winner?
Ok...found it on my desk...
Oz & Casey
33 Cal Row + 33 DL
27 Cal Row + 27 HPC
20 Cal Row + 20 FS
13 Cal Row + 13 PJ
6 Cal Row + 6 Clusters
Row ~ Same time / Alt. Sets-Reps

OTM x 10min (5 sets)
odd = 7 OHS (95/65)
even = 7 TTB

OZ & Casey ~ 21:44 / 35 Total OHS & TTB each

My strength & my courage is the Lord, and He has been my savior.