Master Throwdown and Class 17/2/16

Today I did the last wod for the European Master Throwdown… It was my “don’t like wod” because of the jerk….:

Find your 1 Rep Max Jerk within 3 minutes. Lift will be performed from the rack.

I did 65kg, 68kg and then, of course I messed up 70kg…., I am still scared to get under that stupid bar… 😦

As soon as the clock reaches 3 minutes and Workout 2A is complete, Workout 2B will begin with the same running clock. The athlete will have from 3:00 to 8:00 to complete Workout 2A.

Complete as many rounds and reps as possible in 5 minutes of this ladder 6 deadlift – 6 box over, 12-12, 18-18
This one was okay, of course my deadlift is not so strong, so there will be a couple of athletes who’ll have more reps…

But at least, all wods are in the box and i think I do not have to redo one…
Warm-up 3x
15m bear crawl
12 squats
9 kip or caterpillar
6 burpees
squat routine

Back Squat emom 20
I. 8 back squats
II. 20sec max reps hspu
*increase weight as needed

Metcon for time
100 du
20 burpees
75 du
15 burpees
50 du
10 burpees
25 du
5 burpees
RX 5:43
(10min timecap)

Strict Pull Ups

100 sit upa

2×5 strict ring dips

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s