1min Skipping (NO Double Unders)
3 x Inch Worm
DB/KB - 5 x Strict Press
(A) Strict Press + Push Press Complex
Build in load over 5 Sets
2 x Strict + 4 x Push Press
THEN
1x MAX rep Jerks (using the load on your last set)
(B) 16min AMRAP
75 x Double Under (2min MAX)
THEN
Perform 5-4-3-2-1 reps of
Power Clean: 43/35
Strict Pullups
Eg: After 75 D/U, perform 5 Power Cleans + 5 Pullups then 4&4, 3&3, 2&2, 1&1. After you perform 1 x Pull-up THEN perform 75 Double Under's to begin the 2nd round & so on.
A) 40, 50, 60, 65, 72 (1rm PB by 2kg) - pretty happy getting a double as a PB!
ReplyDeleteB) 11 reps at 72kgs
C) 2 rounds + 91 reps.
Double unders after all the rest have ruined my arms. Good wod!!
A) worked to 27
ReplyDelete21 @27kg
B) 3 +40
35kg and horizontal rows on the fat bar
A) went to heavy to early. 25kg
ReplyDeleteB) 3 + 30 seconds of DU
Horizontal bar pull-ups
good to be back!
ReplyDeleteA) worked up to 28kg then 20 @ 28kg
B) 3 + 40 DU's
Yewwww :) finally!!!
Delete(A) 30, 35, 37.5, 40, 42.5
ReplyDeleteThen 20 jerks @ 42.5
(B) 2+82 Rxd
Those strict pull ups were a nice little welcome back!
A) 26, 28.5, 31, 33.5, 37.6kg
ReplyDeleteThen 21 Jerks @ 37.6kg
B) 3+19 Rxd
A) 26, 28.5, 30, 33.5, 34.5 (F 2nd @ 34.5,but still a PB....)
ReplyDeleteB) red band strict pullups, 25kg PC
2+44
2km row 7:23
ReplyDeleteA) 30, 40, 45, 50, 55x25
B) 4+40 RXD
A) 25, 30, 35, 40, 43
ReplyDeleteThen 22 jerks
B) 3 + 51 RxD
Really would not have got these numbers if i wasn't chasing you guys - feel like i chickened out on the jerks ... didn't even proceed to split jerks ... lesson for next time. But thanks all - like having numbers to chase :).
A) 30, 40, 47, 51, 51kg
ReplyDeleteMAX rep Jerks - 15 @ 51kg. I did push jerks, and probably had a few more in the bank.
B) 3 + 26DU RX - DU's seemed difficult today?