WOD
As many rounds as needed to complete 55 reps of each exercise:
Max rep in one minute hang clean 115/75
Max rep in one minute push-jerk 115/75
Max rep in one minute front squat 115/75
30 minute limit.
17:03
| Round | Cleans | Push-Jerks | Deadlifts |
|---|---|---|---|
| 1 | 13 | 10 | 23 |
| 2 | 11/24 | 8/18 | 20/43 |
| 3 | 12/36 | 8/26 | 22/65 |
| 4 | 10/46 | 7/33 | 18/83 |
| 5 | 10/56 | 9/42 | 25/108 |
| 6 | 13/55 | 2/110 |
Used 45# and subbed 2 x Deadlifts for the squats because my right hip and knee were feeling tweaky and unhappy. I probably should have used at least 50, but even at 45# it was a really good workout - less like torture and more like fun.
i tried to keep my form pretty strict; I really worked on fast scarecrow elbows on the cleans, and Daniel said my jerks looked really good and crisp. The jerks were definitely the limiting factor, even at only 45#. Although they weren't so limiting that I failed to get all 13 that I needed in my last round. (further proof that I probably should have gone heavier)
I had the interval timer on my watch set to go off at 45 seconds and a minute so i always knew when i had 15 seconds left. For most rounds, i used that 15 seconds as a rest period - i think it helped me to maintain a steady pace.
No comments:
Post a Comment