Warm-Up | Performance
Two sets of:
Assault Bike x 90 seconds
Slider Seal Walk x 25 feet forwards, 25 feet backwards
Followed by…
Three sets of:
Tall Jerk x 5 reps
Depth Drop + Max Height Jump x 3 reps
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
A. 135#-145-145-150-155-155-160-165
B. rx 4 rds
105/115/120/125/130
6+22
A. 65#/85
B. 105#/110/115/120/125/125/130/130
C. 4+67- one pull-up away from 5 rounds 🤪
A. Ok
B. Ok
C. 6 rounds Rx
B) Jerk : 80 – 85 – 90 – 95kg
C) AMRAP 12′ : 7+21 Rx
A) ✅
B) 125/135/145/155
– feeling solid with the pauses
C) 4 rds + 52 reps
– PRd the number of trips I fit in 50 DUs on the first rd 😆🥴🙄
-all T2B UB
– strict pull-ups 4/2
Built up to 180
WOD: 5+53
A. 95
B. 135, 165, 180, 195
B. 4.rds.. 10 DBL unders
Warmup done ✅
A. Done 40kg
B. Done 40kg
C. 1-2 60kg, 3-4 65kg, 5-6 70kg, 7-8 75kg
Still building a other this movement, some felt smooth while others didn’t.
D. Travis core workout #2
Supposed to put in part C as-
AMRAP 12 mins RX
7+23
Amazing work, you were my inspiration for today
6 rds, solid effort 👊🏻