Thursday, May 31, 2012

On the minute

Every minute on the minute for 5mins. complete:
3 Muscle Cleans + 1 Jerk
Every minute on the minute for 5mins. complete:
3 Power Cleans + 1 Jerk
Every minute on the minute for 5mins. complete:
3 Squat Cleans + 1 Jerk

(B) Complete 3 Broad jumps and perform max rep movement of your choice on the minute.
The goal is to complete 75 total reps.
*At the beginning of every minute perform for the rest of the minute as many (Chosen movement) you can during that minute. At the beginning of the next minute perform 3 Broad jumps and then max rep and so on until you reach 100 total thrusters.


  1. (A) 1. 20kg
    2. 25kg
    3. 20kg

    (B) 8.15 minutes with 75 situps total reps. Enjoyed today alot.

  2. Muscle Cleans @ 50kgs
    Power and Full @ 60kgs

    WOD - missed the time but 7 rounds with 75 reps of toes thru rings. Good to be back after a couple of weeks off.

    Joined the rowing club today with 2 x 1 km row each @ 3.30 mins

  3. Mobility WOD: wrist extension for rack position

    - MC & jerk: 66,66,66,71,76
    - PC & jerk: 93.6, 93.6, 98.6, 98.6F jerk, 98.6
    - FC & jerk: 83.6, 88.6, 88.6, 83.6, 83.6 (lighter to focus on jerk tech)

    B) 75x OHS 43.6kg: 10:46 (focus on external rotation and hip extension)

    C) gymnastics movement: Bar pull over & ring transition

  4. A)
    MC- 42kgs
    PC- 47kgs
    FC- 47kgs

    B)Toes through rings... 15,15,15,10,10,10 - 5:45 i think!

  5. Good to have a go at cleans today. Only did jerks for muscle clean rounds.

    PC@25kg one round, the rest 30kg

    Double unders, because what the heck else can I do??????
    Then practiced OTM for about 3min

    I am getting sore shins from all these DUs, I think because I have the landing of an elephant. So will practice just once a week. And I declare June to be the month of HOLLOW ROCKS after my atrocious performance at them last Fri night.