A) 20 mins to max clean and jerk.
B) High hang power cleans rest 90 sec between sets
B1)10@135/95
B2) 10@ 155/105
B3) 10@175/115
B4) 10@185/125
Focus in speed and efficiency.
On the lighter weights try to be as upright as possible. Focus on bouncing the bar from the high hang position. You will need to bend yours knees more and your hips less. Watch this video https://instagram.com/p/2l6Kg7svOy/
As the weights get heavier, adjust your hang position as needed. Goal is all sets UB and fast.
RECORD ALL TIMES INDIVIDUALLY (B1/B2/B3/B4)
C) 5 rounds
400m run
21 chest to bar pull-ups
Rest 3 mins between rounds
A) I have issues with form so I did an EMOM. Adding 10lbs Starting from 65lbs to 185lbs then back down.
ReplyDeleteB1 - 15s.
B2 - 19s
B3 - 2:21 (couldn't do it UB)
B4 - 2:58 (not UB)
- this workout is really helping me with my 3rd pull which is my weakest pull by far.
C) 1 - 2:29, 2 - 3:01, 3 - 3:25, 4 - 6:46, 5 - 6:56
1 - UB, 2 - UB, 3 - 7,7,7, 4 - 7,7,7, 5 - 7,4,5,5
as soon as I saw the wod I knew you were going to post your score!
DeleteA) worked up to 175 c&j, failed the jerk at 185. jerks are a little rough rn and I'm being careful with them due to my neck pain. Thought I would try to PR the clean on it's own. Got to 195, tried 200 twice and got under it both times but couldn't get it stood up!
ReplyDeleteB1) 13 sec
B2) 13 sec
B3) 17 sec
B4) 15 sec
Total time - 5:28
C) 3:16
6:16- 9:56
12:56 - 16:52
19:52 - 23:56
26:56 - 31:00
Some c2b were regular pull ups.
A) Worked up too 285lbs, failed 295lbs twice
ReplyDeleteB1) 14sec
B2) 16sec
B3) 24sec
B4) 31sec
C) Round 1 UB 2:25, Round 2 14, 7 2:40, Round 3 UB, 2:32, Round 4, 13, 8 2:48, Round 5 UB 2:28
a. Super pressed for time so I stuck to jerk work at 135/140.
ReplyDeleteb. 15 17 21 37 all unbroken. Couldn't go high hang though, it's incredibly tough for me... long arm problems. Total time 6 flat
c. Got my first round in at 3:36 with butterfly C2B as 12 and 9 which is freaking huge for me.... then I ripped in my second round pretty bad so I subbed for burpees and just followed Luke's time. Total time was 28ish
A) 255, 265, 275(PR), 280(f)
ReplyDeleteB1) 14s
B2) 16s
B3) 22s
B4) 28s
C) had no time to complete this but went home and did: 10, 20, 30, 40 of dubs, WB #30, and KBS #70 (forgot to record time but I estimate it around 14mins
A. Worked up to 175 quick, and spent a fair bit of time there- thanks to Raul and his gypsy encouragement I tried once more and hit it..didn't got heavier as I was approaching 20mins
ReplyDeleteB1. 15s
B2. 15s
B3. 12s
B4. 17s
C. I sub'd C2B for reg push ups coz my hands are still healing from the seconds Tommy V...I'm gonna say 27:30 or so ??
A) worked up to 295# and ran out of time. Felt good.
ReplyDeleteB) 11, 12, 14, 28 (accidentally dropped and lost time ok last set)
C) 3:28, 10:30, 18:07, 26:46, 35:35 need to work on c2b's
D) 5x5 bicep curls 45# per arm
Delete