(A) 2 x Front Squat + 1 x Jerk
10min to find MAX load
THEN
Using same weight, perform squat ladder
EMOTM Front Squats
Work 10s - 50s Recovery
Work 20s - 40s Recovery
Work 30s - 30s Recovery
Work 40s - 20s Recovery
Work 50s - 10s Recovery
Work 60 Seconds MAX PULLUPS
(B) 4 Sets
30 Sec AMRAP Power Clean 50/35
30 Sec AMRAP Box Jump 24/20
30 Sec AMRAP KB Swing 24/16
30 Sec AMRAP Burpee
Recovery 2min
Enjoyed today's WOD..interesting elements in the mix.
ReplyDeleteA)66kg
EMOTM @ 66kg, 3,4,7,8,8 30 reps total
14 kipping pullups, 7+7
B). 3 rounds RxD 114 reps (35,39,40)
HC suggested reorganise my workspace... and increased by 4 reps per round....hmmm.
(A) 94kg, 2,3,4,4,3+1(F) then 25 pullups
ReplyDeleteStrength:- 82kgs, missed 90kg on the jerk.
ReplyDelete(A) 30reps
(B) 155 reps.
Front Squat: 90kgs. Failed jerk @ 100kgs. Disappointing end. Time ran out and then completed jerk, but very ugly.
ReplyDeleteEMOTM @ 90kgs. 2, 4, 4, 4.
WOD Rx'd.
PC: 13, 10, 9, 12
BJ: 10, 9, 6, 8
KB: 11, 8, 10, 12
B: 5, 7, 7, 7
Teamed up with Brendan at the CFP 6pm session for part B. Session worked well, we judged each other and scored each other. Teamwork. An easy copy and paste with his score too, just need to bump the numbers up a bit. Thanks Big Dog
ReplyDeleteWOD Rx'd.
PC: 14, 14, 14, 14
BJ: 9, 9, 9, 9
KB: 14, 14, 14, 14
B: 8, 8, 8, 8
Total=180reps
Man...this was hard! Then I came and saw it was Max effort Mon and it all made sense.
ReplyDeleteA) 38.5kg
2,4,5,7,8
21 ring rows.
B) scaled PC@30kg/KB@12kg
PC: 10,8,9,9
BJ: 9,9,9,9
KB: 12,12,11,12
B: 5,5,6,5
total 140
A) just did split jerk. Stayed light at 85kg
ReplyDelete2,3,4,4,4
+ 40pull ups
B) Rxd
Power cleans: 14, 14, 14, 14
Box jumps: 12,15,16,16
Kb swings: 15, 16, 14, 12
Burpees: 8, 8, 7, 6
- no reps got the better of me on this one
Total score: 201