PERFORMANCE
Warm-Up.
Followed by…
Pronated Grip Hang from Bar x As Many Seconds as Possible
Followed by…
Two Sets:
Dragon Flags x 5
Table Turners x 10
Shuttle Runs x 4 cones (1st set forward/backward; 2nd set lateral shuffles)
Followed by…
Supinated Grip Hang from Bar x As Many Seconds as Possible
Then…
A.
Every 2 minutes, for 4 minutes (2 sets):
Jump to Split x 4 reps
(Barbell on your back the whole time, quickly move feet into the split position without any upward drive.)
B.
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk with 2-second pause in Dip & 2-second pause in Receiving x 2 reps
*Sets 1-2 = @ 70%
*Sets 3-4 = @ 75%
*Sets 5-6 = @ 80%
*Sets 7-8 = @ 85%
C.
Complete as many rounds and reps as possible in 12 minutes of:
50 Double-Unders
12 Toes to Bar
6 Strict Pull-Ups
C)
Scaled to 100 SU, 12 V Ups (elbow pain) and 6 strict pull ups
6 rounds and 58 of 68 reps
185, 205, 225, 245 5Rd +53 Rx.
Only time for B today. Done as push jerks
135, 145, 155, 165
The 165 sets were pretty tough with the pauses.
M55
Jerks at 110, 115, 125, 130
WOD
4 rounds plus 17 doubles
Warmup done ✅
A. Done
B. Split jerk with pauses 8×2
63kg,68,72,77
C. AMRAP 12 mins
50 DU’s
12 TTB
6 Strict PU’s
7 rds dead
Grip certainly starts to go by the end, but otherwise a good push! 👊
B- 35 37.5 40 42.5
C- 50 DU 12 above parallel staight leg raise 6 pull ups blue band- 3 rounds plus 50