(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 Rounds
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
Scoring-As many reps as possible
*Athlete A completes Power Cleans, Box Jumps, KB Swings then Burpee's whilst Athlete B checks standards and counts reps.As soon as Athlete A finishes burpee's Athlete B starts Power Cleans. This pattern continues until all 4 rounds are completed
(A) worked up to 60kgs. reps = 4,8,12,12,7
ReplyDelete(B) worked with Rookie @ 56kgs for p/c and 24kgs for kb swings. my totals per rnd = 39,34,33,30
A) 2 front squat + jerk @ 43kg
ReplyDeleteIncreased front squat to 58kg
Total Reps 31 & 15 Pullups
B) WOD with Woody RXD
30, 34, 35, 32