Christine and Steve knock out some pull-ups
BBG (off)
Split Jerk
4-4-3-3-2-2
Take each set (not each rep) from the rack and lower each rep to the shoulders, dipping with the legs to absorb the bar's momentum. Re-rack after each set.
Strength/WL
Back Squat
2 x 5, 1 x 5+
Conditioning
Partner "Morrison"
In teams of two, complete the following for time:
50-40-30-20-10 reps of:
Wallballs, 20#/14#
Box Jumps, 24"/18"
KB Swings, 1.5 pood/1 pood
Only one partner can be working at a time, and all the reps for one movement must be completed before moving on to the next. There is a 20 minute cutoff for this WOD, so choose an appropriate weight and box height.
Finale
Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. Between sets, accumulate at least 5:00 of mobbing - yoru choice.
1 comment:
Strength/WL
Back Squat
2 x 5, 1 x 5+ *295 ... fail ... felt pull in back and went light w/ reps ... also, scaled back on metcon*
Conditioning
Partner "Morrison" *w/ Johna*
In teams of two, complete the following for time:
50-40-30-20-10 reps of:
Wallballs, 20#/*14#*
Box Jumps, *24"*/18"
KB Swings, 1.5 pood/*1 pood*
*split reps, finished 19:11*
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