Super Youth
(A) Warm Up, Technique Split Jerk
(B) In teams of 2-20min Amrap of 4 Ring Dips, 8 Strict Press, 16KB Swings
(B) In teams of 2-20min Amrap of 4 Ring Dips, 8 Strict Press, 16KB Swings
Beginner/Intermediate
(A) Warm Up, Technique, Split Jerk
(B) In teams of 2-20min Amrap of 4 Ring Dips, 8 Strict Press, 16KB Swings
Advanced
(A) ME Split Jerk in 6 attempts
(B) NATE-20min Amrap 2 Muscle ups, 4 HSPU, 8KB Swings 32/24kg
Focus-
(A) 70kg PB Split Jerk!!!!! :D So happy smashed the old PB of 57.5kg! :D
ReplyDeleteMissed the 72.5 - would've tried fractional's but time didn't permit. The limitation was the power clean - didn't actually get to attempt the 72.5 jerk.
So happy.
(B) 13 rounds clean! Finished with about half a second left on the swing. Partnered with Wade.
PB on split jerk 65kg
ReplyDeletetried 70kg but failed... let the ego get in the way and jumped up too much
WOD 5rounds plus dips, HSPU and some kettle bells
Round 1&2 with muscle ups
Need to work on muscle ups in woods
Watch out for the Bears then.
DeleteA) 70kg Split Jerk
ReplyDeleteB) Modified NATE (M/U Transitions + Band HSPU)
5 Rnds (Orange Band M/U, Blue Band HSPU + 24kg KB)
4 Rnds (Red Band M/U, Blue Band HSPU + 24kg KB)
Got bored at home and ended up doing the work out anyway
ReplyDelete(a) Really need to work on not allowing my knee to turn in when i do the split
(b) I did the work out individually
28kg KB
30kg S/P
7 rounds 7 reps