Super Youth
(A) Bench Press & Weighted Pullups - Warm Up to 75% of your 1RM then perform 5 reps, then 3 reps @ 85% then 1+ reps @ 95%
(B) Teams of 2 5 Rounds (AMRAP 2) 1 Bear Complex 5 Wall Balls 9/6kg - 10ft (2min rest b/t AMRAPs)
Beginner/Intermediate
(A) Clean & Jerk ME over 8 lifts
(B) Individualy 5 Rounds (AMRAP 3) 1 Bear Complex 40/30kg 5 Wall Balls 9/6kg - 10ft (1min rest b/t AMRAPs)
Advanced
(A) Clean & Jerk ME over 8 lifts THEN Drop down to 80-85% & perform another 8 lifts (At your own pace)
(B) Individualy 5 Rounds (AMRAP 3) 1 Bear Complex 60/40kg 5 Wall Balls 9/6kg - 10ft (1min rest b/t AMRAPs)
Bear Complex = Power Clean, Front Squat, Push Press, Back Squat, Push Press)
Focus-(A) If you miss a lift at any stage drop back to the weight before
C/J 60,72,80f,80f,80,85f,85 90f struggled with form big time tonight
ReplyDeleteBear Complex 40kg
Rd1 5+ bc+4w/b
Rd2 6
Rd3 5+ bc +3w/b
Rd4 5+bc+1w/b
Rd5. 6
Awesome results on the bear/WB! You're a machine!
Delete(A) C&J 33.2, 38.2, 40, 42.5, 45, 47.5 (F - could clean it, but the jerk was living up to its name), 45 (F), 42.5.
ReplyDeleteMy shoulders fatigued really quickly, and Jody rightfully pointed out I am pressing on the jerk. It got a bit easier after that. Definitely needs more work.
8 x EMOTM @ 38.2 - all successful.
(B) This was hard!
BC @ 35.7
R1 4 full rounds
R2 3 +BC +1WB
R3 3
R4 3
R5 3 +BC +2WB
Super Youth
ReplyDelete(A) Completed all my strength work for the week so I moved into becoming a better athlete. Focused on areas like push ups, ring dips, and pull ups.
Did a 5-5-5:
Push-ups
Pull ups (banded)
Ring dips (banded)
Really want to work on these areas frequently to get them up to requested standards.
(B) The return of the bear! Yeah!
At 33kg (mini bear)
4 rounds each! Very happy... Could've pushed for more in the opening rounds but I aimed to keep myself paced across the whole WOD and pulled it off successfully.
The squats really pushed the limit but it all worked out.
Great end to the week...