General Warm Up:
1 min ME DU’s
5 x Burpees
5 x 2 Position Power Cleans (Below knee + Pockets)
5 x 2sec pause Front Squats
5 x Push Press
5 x Split Jerks
(A) 15 min to establish 1RM of following complex:
1 Power Clean + 2 Front Squats + 1 Jerk
Notes: Perform a true power clean landing in a quarter squat and standing before beginning the two front squats. A push jerk or split jerk may be performed.
SEE REAR BOARD FOR METCON WARMUP
(B) 12min AMRAP
5 x Snatch: 60/40/30kg
15 x KB Swings: 24/16 (bottoms up)
30 x Double Unders
NOTE: At the 2-4-6-8-10min mark, Stop, Drop & perform 5/3 Burpees with MAX vertical height jump & clap overhead.
A) worked up to 65kg
ReplyDeleteB) 40kg and subbed 60 single skips for D/U
3 rnds + 20 reps
PS, for this WOD was right in front of open door at 6am and still sweated buckets. Tough and fun.
DeleteBurpees add a great WOD planning dimension if one is to avoid WODus Interuptus.
Nice wod coachG, 60kg will be super tough, however 40kg looks more comfortable #getcomfortablewithuncomfortable
ReplyDeleteA) worked up to 48kg
ReplyDeleteB) 3 +21
25kg and 16kg KB
A) 100kg, the bar was heavy tonight. Failed 105. Failed 102.5
ReplyDeleteB) 2 + 28. - happy to get through 15 snatches in this wod. The burpees were killer.
Rxd
DeleteA) 53.5kg
ReplyDeleteB) 4 rounds exactly - scaled snatches to 25kg, 16kg KB, 45seconds-1min of DU attempts, actually got quite a few out, yewww :)
A) Got in late and only got to 80, pity felt like I could have PBd my power clean with another 5 minutes, oh wells next time.
ReplyDeleteB) 1 + 3 RxD. 60kg full snatches were tough, my legs still haven't recovered from squats on Monday, but the rubbish score was caused by the fact that I spent at least 7 mins on the first 30 DUs. I just couldn't get comfortable up the back between the wall and the jerk boxes. Realistically there was enough room, but no matter how much I told myself that, I couldn't get into a rhythm.
(A) 68kg
ReplyDeleteAll the lifts feeling really good this week
(B) 4+2 Rxd
A) 46kg.... Which is a new pb on the jerk.. Loving getting these PBs lately.
ReplyDeleteB) was pretty wrecked after A. Just didn't have much left. My traps were dead.
2+18
Scaled snatch 21kg
The snatches fully killed me.
Got all the DUs in less than the min, so that was something.
C) tabata sit ups
13,13,......11 something like that.