27. Juli 2022
Jul
27
3mins Row or Bike @increasing intensity on each min
10 Empty Bar thrusters
B1. Specific
JERK
– Split Stance Jerk press
– Tall Jerk, Forehead height*
– Dip + Pause in Drive + Tall Jerk
– Tempo Split Jerk
* Heels elevated, body full extended
B2. Specific
Power Clean + Squat Clean
– Tall power clean onto plates
– Tall ½ squat clean, onto plates
– Tall Squat clean
Run through complex with members
Thrusters 45/30 KG
Bar facing burpees
Score: Time
Scaling Options
Beginner
21-18-15-12-9
Thrusters @ Empty Bar
Burpees
3×15/side
Start stacked; at different stations
– Cal Bike
– Strict Press @1/2 WoD Weight
– Air Squats
– Inch Worms
– Only 1 person works at a time.
– Split the reps however
– "You go, I go"
60 Rounds:
3 DB Thrusters 2 x 22.5/15kg
3 Burpees
Rest 3min.
30 Rounds:
6 DB Front Rack Lunges 2 x 22.5/15kg
6 Cal Assault Bike
The Goals is to have you finish in 12-15min. range on each Part A and B, so if you want to bump the weight up a bit to slow you down then go for it.
3min. rest to recharge you enough to go HARD again; also a chance to change your weights out if you need/want to.
Time CAP: 35min.
2 x (1+2+1) @70%
3 x (1+2+1) @75%
Rest 2-3 minutes between sets
TC: 16 min
Score: Weight
Scaling Options
Beginner
Power Clean + Squat Clean + Jerk
6 x (1+1+1) @ technical
Intermediate & Perform
As Written