16 June 2015 – Youth Day

Today was Youth Day in South Africa, so it was a public holiday where most of the country was commemorating those that lost their lives during the Soweto Uprising in 1976. Youth day is popularly known as the Soweto Uprising or June 16. The uprisings tragically ended with hundreds of young people killed by the apartheid government when they protested against the imposition of Afrikaans as a medium of instruction. Youth Day commemorates the Soweto youth uprising on 16 June 1976. My parents were just finishing high school at that time so it was quite a trying time in their lives. We honor the class of ’76.

The iconic image of Hector Pieterson being carried by Mbuyisa Makhubo after being shot by South African police. His sister, Antoinette Sithole, runs beside them.


Youth Day WOD

15 Min AMRAP

90m sled push (60,40)
10 calories Assault Bike

5 mins rest


7 min AMRAP

Shoulder to Overhead

50 (40,30)
50 (50, 40)
AMRAP (60,40)

Rest 5 min

Bench Press

50 (60,40)
50 (70,45)
AMRAP (80, 50)

Rest 5 mins

AMRAP Strict Pullups

This was a combo of pain


Team Score:

6 rounds + 80m sled push
55 reps of Shoulder to Overhead
43 reps of Bench Press
125 Pullups

We were divided into teams of 3 (I got Coach and Andrea in my team), both very strong athletes, so they would make up for my lack of strength LOL.

The way it worked was that the team would work together to get the numbers done. Sled pushes were alternated until 90m was reached, after which one person would hit the 10 cal on the bike. Once done the sled relay starts again and the next person gets on the bike. You get minimal rest so its a great cycle.

A similar method was used on the rest of the WOD. 50 reps are reached any which way, so we alternated with reps of 10 and then 5 as they got heavier.

The sled pushes were torture, wow. Legs like jelly after the second round, feeling queasy – it really attacked the central nervous system. I had to scale almost everything except the sled push portion because of the weak arms *sigh*. On the plus side, the STOH (I did the girls weight) felt really good, considering it was my first time performing overhead movements with weight since my injury. The bench press was really hard, there was no strength left after about 10 reps. I had to command my chest to suck it up and push. I stayed at 40 throughout that portion. Alot of recovery work in that area is needed. For the pullups I did a ring row progression which was great for the stabilizing muscles around the shoulder. I can feel it today 🙂


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