Monday 11/26/12

Jerk (Split Jerk or Push Jerk)
5-5-5-3-3-3


For time:
21-15-9 KB Swings, 1.5 pood/1 pood
42-30-18 Double-unders
21-15-9 Burpees

Round one is 21 KB swings, 42 double-unders, and 21 burpees. Round two is 15 KB swings, 30 double-unders, and 15 burpees. The last round is 9 KB swings, 18 double-unders, and 9 burpees.

Compare to 11/26/11.


Finale: 3 options - pick one.

  1. 5 muscle-ups
  2. 10 ring pull-ups and 10 ring dips
  3. 20 pull-ups and 20 dips/push-ups

 Joanne gets set to front squat.

3 comments:

Mrs. G. said...

split jerk
5-5-5-3-3-3
33-43-48-53-63

for time
21-15-9 kb swings
42-30-18 du's
21-15-9 burpees

10:15

Rowdy said...

Jerk (Split Jerk or Push Jerk)
5-5-5-3-3-3
75-85-95-105-110-110 (push)

For Time:
21-15-9 KB Swings (1 pood)
42-30-18 DU(with a couple of welts)
21-15-9 Burpees

10:49

Tracy said...

Push jerk
5-5-5-3-3-3
38-40.5-43-48-53-58

For time:
21-15-9 kb swings
42-30-18 double unders or 3x singles (9 double unders with remainder of singles)
21-15-9 burpees
13:35

 
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