PERFORMANCE

Warm-Up.

Royal Coil Movement Primer

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

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Chris
Chris(@christopher_m_capozzi)
November 6, 2021 11:33 am

C)

Scaled to 100 SU, 12 V Ups (elbow pain) and 6 strict pull ups

6 rounds and 58 of 68 reps

Last edited 2 months ago by Christopher Capozzi
Brian
Brian
November 5, 2021 1:38 pm

185, 205, 225, 245 5Rd +53 Rx.

Mike Slagle
Mike Slagle(@mike_slagle)
November 4, 2021 9:36 am

Only time for B today. Done as push jerks
135, 145, 155, 165
The 165 sets were pretty tough with the pauses.

Shan
Shan
November 4, 2021 6:57 am

M55
Jerks at 110, 115, 125, 130

WOD
4 rounds plus 17 doubles

Al F
Al F(@frasersailing)
November 4, 2021 12:14 am

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! 👊

Shleah
Shleah
November 4, 2021 12:02 am

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