PERFORMANCE
Warm-Up.
Banded Scarecrow x 30 seconds each position
Banded Hamstring Flossing x 30-60 seconds each side
Reverse Snow Angels x 15-20 reps
Jefferson Deadlifts x 5-10 reps
Followed by…
Then…
A.
Every 2 minutes, for 6 minutes (3 sets):
2 Clean Lift-Offs + Power Clean + Jerk @ 70-80%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
1 Clean Lift-Off + Clean + Jerk @ 75-85%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Clean & Jerk @ 85-90%
B.
Ten rounds for time:
30 Double-Unders
3 Ground to Overhead (135/95 lbs)
A. Up to 185
B. 11:48
A. 165, 195, 215
B. 8:12rx
A. Finished @ 275
B. 7:44
A. 185-200-215; 200-215-225; 225-235-240
B. 8:20 Rx
8:10 Rx
A.
70, 75, 80
75, 80, 85
85, 87,5, 90
B.
RX, 8:02
08:45 @50KG
A1. 165#
A2. 175#
A3. 185#
B. 7:34 @95#
Coming back from a hamstring injury
A1.185,200,210
A2. 195,210,220
A3. 235,245,255
B. 10:21 w/ squat snatches
175#
185#
210#
10.24 Rx
A)
140#
140#
155#
B)
11:36
60 single unders per round + Rx GTO’s @ 135#
A.
145-155-160
155-165-170
175-180-185
B. rx 12:01
A
150#, 155, 160
170#, 175, 180
185#, 190, 195
B
only had time to do 7 rounds and did with ‘air double unders’ – 4:27
had this been with an actual rope i can see how disastrous it would’ve been for me… even as air doubles i could feel that coordination go bye bye after 3 rds
A.
185 all sets
215 all set
235 all sets
B. 10:23
omg haha
Haha what?!
Those are insane numbers (for A and B) – was more laughing at how impossible it’d be for me to ever see those for myself
Haha man there’s always some workouts that favor some athletes, so this one was one I loved. Now that running on Veterans Day… HA!! Also yesterdays! Keep up the hard work man!
Wod rx 60kg
17:51
A. 70-75-80 kg
75-80-85 kg
85-88-90kg
B. 8’21 RX
blazed it, fantastic work
Warmup done ✔️
Clean & jerks based off 90kg 1RM
A. 1. @63kg
A. 2. @72kg
A. 3. @77kg
B. 10rds FT of
30 DU’s
3 G2OH @61kg
11’43
First few rounds around the 1 min mark but then dropped off a bit. I’m sure you big fellas will keep them under 1 min but not us little fellas I’m afraid!!