Work Rest
(A) 5 Rounds
MAX Rep G2O 80/50 - 30sec
Rest 30sec
MAX Rep Lateral Bar Burpees - 30sec
Rest 30sec
Teams of 2-Athlete A Starts G2O whilst Athlete B Rests 30secs then they swap. Same for Burpees
Skills 20min
(B) For Time
5 KB Thruster 24/16
Sprint 2X30m Flying Start
Rest 30sec
10 KB Push Press 24/16
Sprint 2X30m Flying Start
Rest 30sec
15 Chest Slapping Pushups
Sprint 2X30m Flying Start
Rest 30sec
20 KB Swings 24/16
Sprint 2X30m Flying Start
Teams of 2-Athlete A Starts & Finishes thrusters then hands over KB to Athlete B to complete thrusters. They then complete the sprints together. Athlete B will start Push Press first then hands to Athlete A and they sprint together. They will complete Pushups & KB Swings together but will sprint at the same time.
*Mark out a 40m run with a cone at 10m into the run. Start the sprint at a good pace and make sure you are at full acceleartion by the time you hit the 30m mark. Sprint the last 30m at full speed. Stop then turn around & Sprint the return leg.
10 Things To Improve Your Clean & Jerk" by Sage
Burgener
WOD A G2O ( all CJs), 5,4,4,3,4 @ 70kg. No happy about the "don't count that last one" by the coach, I reckon I made the time.
ReplyDeleteBurpees 12,12,12,12,9
Skills practiced HSPU, managed 4 sets of 2 kipping. Pretty happy with that.
WOD B ( with Bret) 8:14. Even got no Repped on the run in this one, man we were ripped. I think the ref had it in for us tonight.
WOD A as Rx'd
ReplyDeleteRd 1: 4,6
Rd 2: 3,6
Rd 3: 2,8
Rd 4: 3,8
Rd 5: 4,8
Total: 52
Skills: HSPU. 2 Abmats strict, almost down to one. kipping still needs a lot of work.
WOD B: 8.15 Rx'd
Great WOD and article on C&J.
Wod a: 4 4 4 4 3
ReplyDeleteBurpees. 7 7 7 8 10
Wod b: 16kg for everything. 9.17
Browney you were doing it all day. HaHa You got it over head that's for sure but you were still in the split. No Rep. As for the run, clearly slowing down before the line. I must admit when you questioned me it took me back to a time when i got a dressing down from Royce Simmons for ripping it up a ref about what i thought was an unfair penalty. I remember him saying to me have you ever see a ref give a penalty to a side and then reverse the decision after a player had argued his point. Classic Dry Humour Royce Simmons style.
ReplyDelete