Warm-Up:
Coach’s choice
WOD prep:
Build to heaviest WOD weight.
WOD:
Jumping Beans
AMRAP 4
12 Push Jerks (95,65)
20 Box jumps(20″)
Max calorie ski
Rest 4 minutes
AMRAP 4
12 Push Jerks (115,80)
20 Box jumps(20″)
Max calorie ski
Rest 4 minutes
AMRAP 4
12 Push Jerks (135,95)
20 Box jumps(20″)
Max calorie ski
Option 2 loads:
1. (75,55)
2. (95,65)
3. (115,80)
Option 3 loads:
1. (55,35)
2. (75,55)
3. (95,65)
Post WOD:
Banded overhead distraction. 2 minutes each arm.
CFS Brief:
Day 5 WLC
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Jumping Beans. 49,39,37 cals. Held #75 in all rounds. Weak on push jerk technique so focused on form in push press. Box jumps got to me in round three. Large 5:30 today with good energy. Thanks John for the coaching.
Jumping Beans. 49,39,37 cals. Held #75 throughout rounds on press. Weak on push jerk technique so focused on holding form on push press. Large 5:30 crowd with great energy. Thanks John for the coaching tips.
Jumping Beans: 23, 23, 19 cals | 65#, 75#, 85#
I did the 65# and 75# unbroken, but did 9 and 3 for the 85#. I had about 2 minutes for ski on rounds 1 and 2 and about 90 seconds in round 3.
132 rx 54/44/34
Jumping Beans: 26|24|22 cals at 35|45|55lbs and step-ups
A lot more time on the ski erg than I anticipated but tried to keep it slow and steady so I didn’t burn myself out. I managed to do the first 2 sets of push jerks unbroken and then 8|4 in round 3 although I didn’t have to drop the bar, just took a 10 second rest or so.
120 RX
42/42/36