Finishing the posterior
For time:
5 clean and jerk – 205#
5 muscle ups
4 clean and jerk – 205#/
4 muscle ups
3 clean and jerk – 205#
3 muscle ups
2 clean and jerk – 205#
2 muscle ups
1 clean and jerk – 205#
1 muscle ups
Time – 16:20
10 rounds:
4 Burpees
6 KBS @32kg
8 Wall Balls
Time – 13:40
Both wods suffered from tight back and hamstrings. I was pretty slow and taking my time. I failed a couple of times on the cleans. I hope to be able to manage 90kg like it’s a pvc pipe soon.
WOD010209
In attempt to increase pull-up capabilities.
Bentover Rows 3 x 10 ( + 1 warm-up set)
95lbs, 95lbs, 95lbs
Pull-ups Assisted 3 x 10
48lbs, 42lbs, 42lbs
Lat Pulldowns 3 x 10
150lbs, 165lbs, 180lbs
Seated Rows 3 x 10
61lbs, 61lbs, 61lbs
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
4 minutes + 4 C&J (scaled at 95lbs)
Stretch & Recover. The C&J was tough due to the cardiovascular demands of the move. I was really out of breath at the end of the fifth round.
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