Super Youth 4:30pm
(A) Build to a 1RM Jerk
(C) Teams of 2 for time-10 Rounds of 1 Manmaker (click here for demo) 24/16kg, 3 Double KB Push Press 24/16kg, 5 Double KB Front Squats then 800m Farmers Carry 24/16kg
Beginner 6am & 7:30pm
(A) Push Jerk-Work within the limitations of your movement
(B) Teams of 2 for time-10 Rounds of 1 Manmaker (click here for demo) , 3 Single KB Push Press each arm, 5 Single KB Front Squats then 800m Farmers Carry 24/16kg
Intermediate 6am & 6:30pm
(A) Build to a 1RM Jerk
(C) Teams of 2 for time-10 Rounds of 1 Manmaker (click here for demo) 24/16kg, 3 Double KB Push Press 24/16kg, 5 Double KB Front Squats then 800m Farmers Carry 24/16kg
Advanced 5:30pm
(A) Jerk-Build to 95% 1RM then 2 attempts for ME
(B) Teams of 2 for time-10 Rounds of 2 Manmaker (click here for demo) 24/16kg, 4 Double KB Push Press 24/16kg, 6 Double KB Front Squats then 800m Farmers Carry 24/16kg
Focus- (A) Remember if your not feeling it on ME days then stay lighter and work on the limitations of your movements (B) Athlete A performs 1 Round then Athlete B. When 10 Rounds are completed finish with 800m farmers carry partitioned as needed.
New PR for the Jerk, 110kg. Now if I can get the clean an jerk together :)))))
ReplyDeleteWOD 15 mins
Man Makers Suck.
(A) 55kg ME Jerk, wound back to 45 to work on movement and hand positioning! I've been too narrow.
ReplyDelete(B) I worked by myself finished in 16:08 - I am happy I finished all rounds without taking the lighter KB, although there were about 1000 times I thought about it!
400m farmers carry. Youch!
Good session.