(A) - 15min to build to a HEAVY Clean & Jerk (Not Maximal)
(B) - 4 Rnds (Total Time)
3 HPC @ 90% of ABOVE'S BEST LIFT (DEMO)
6 Box Jumps 24/20
12 T2B
1/2 Gasser
3 Hang Squat Cleans (Same Load as ABOVE) (DEMO)
Recover 1:1 (That is, your Recovery is EXACTLY Same as the Previous round took you)
A) Felt heavy today, fighting a head cold?? Everything aches. Bummer...Built to 49kg
ReplyDeleteand dropped back to 44kg for part B).
Focus on wider grip for cleans, so didnt want to go too heavy until I formed a new position neural pathway. 4cm wider each side = more forward elbow rotation, which allowed a better rack position and hence a deeper squat.
HC mentioned the quickness of this position in getting under the bar, during the warm up. Gave it a go and added better bar/elbow position AND speed. Bargain...
B). WOD 17:55 HPC, HSqC 44kg, 20"box, High Bar/high knee lifts, subbed 20 pulls (on 5 setting) on rower for 1/2 gasser(avg'd 210-230m).
A) 62kg C&J
ReplyDeleteB) Didn't record the time as I started the WOD with Ethan but then half way through, Jody suggested we go solo.
50kg HPC & HSC, 20" Box & 3 qtr T2 Rings.
(a) 65kg
ReplyDelete(b) 18.50
Proper ttb(first time)
50kg on bar
24box
a) 63kg
ReplyDeleteb) took me 19:50 but happy to get under 20:00
57kg bar
24" box
A) 44kg
ReplyDeleteB) @ 39kg 15:25
A)37kg
ReplyDeleteB)32.5kg, 19:10, 20" box. Got out a couple of TTB but technique and grip failed me so was doing best I could do.
Enjoyed tonight
A) C&J Worked up to 81kg
ReplyDeleteB)WOD: Total time 20.15
Clean 72kg
Wasnt happening for me tonight. Rnds times were all over the shop. Felt like I had Gold Bricks attached to my feet.
My T2B really need attention.
(A) Worked up to 57kg
ReplyDelete(B) 15:58 - 43.5kg cleans & 20" box jumps. I got out a few proper T2B (first time!) but then as the WOD went on they ended up being toes swinging wildly in the air!