Strength
Back Squat 5×5
20 minute AMRAP (Partner WOD)
30 STOH
30 Box Jumps
30 Calorie Row
30 Toes To Bar
Cashout
6 minute EMOM
20 Double Unders + 10 Deadlift @ 80 kg
20 Double Unders + 10 Hand Release Pushups
Today is Laruchke’s (our 5am coach) last day – so we all showed up
Partner WOD:
50 Front Squats
25 burpees
400m
50 STOH
25 box jumps
400m
50 back squats
25 pull-ups/muscle up
400m
50 toe 2 bar
25 thrusters
400m
50 box jumps
25 squat snatch/power snatch OHS
400m
Time (MC + Jamo): 34:37 (Rx)
Warmup
200m run
10 pushups
200m run
10 Air Squats
200m run
10 pushups
200m run
10 Air Squats
200m run
Strength
Work up to Max weight for the complex:
1 Push-jerk
1 Split- jerk
Level 1- Push-press/Push-jerk
Worked up to 70kg and got both the push and the split jerk. Loaded 80kg and got the push jerk, but failed when bringing the weight down, thus not completing the complex.
WOD
18 Minute AMRAP
15 Box jumps, (24,20)
12 Shoulder to overhead (50,35)
9 Toes-to-bar
Level 2 (40,25)
Level 1 (30,15)
Score: 4 rounds + 30 reps (15 + 12 + 3) (Rx + Box Step Ups)
Did box step ups as my right calf seized during the warm-up – possibly due to the double unders yesterday, Also learnt that a strong grip goes a long way, especially in the Shoulder To Overhead and the Toes-to-bars. Good technique to remember in the future 🙂 The grip really helps with the weight when you get a bit tired and also gives you a good pivot to swing from when on the bar.
Before Class Warm Up
Shoulder rehab drills as prescribed by Biokineticist
Lateral Shoulder Windmills 2 x 20
Shoulder scoops 2 x 20
Foam Rolling of Hamstrings, Glutes, Quads and Hip Flexors (Those sprints made these areas really tight!)
Warm Up
200 single skips
50 Double Unders
5 Rounds:
10 cal Assault Bike
10 Pushups
Bar Warmups:
Romanian Deadlift x 20
Good Mornings x 20
Frog Complex
EMOM
8 Minutes
5 Deadlifts
3 STOH
3 Strict Pullups (modify as needed)
R 1-3 @ 60% of WOD weight
R 4-6 @ 80%
R 7-8 @ 100%
WOD
2 Rounds
40 Double Unders
30 Deadlifts (70,45)
20 Chest to Bar Pull-ups
10 Shoulder to Overhead (70,45)
Level 3- (60,40)
Level 2- (50,35) pull ups
Level 1- (40,30) modified pull ups
Time: 16:41 (50kg and band assisted pullups)
I thought I could do the WOD with different weights (70kg on the deadlift and 50kg on the STOH) but was informed that the same weight must be used throughout the WOD. So I stuck to 50kg. An easy deadlift, so I was encouraged to get those out unbroken, to make up for the lack of weight. The STOH had me slightly concerned, as I hadn’t lifted that much since the injury, I did some test runs at that weight and it felt good, so I was happy. 🙂 I managed to get the first round of deadlifts unbroken but the second round I split 20-10.  My grip was suffering (also because of inactivity over the past few months). Pullups were split into sets of 3, and were really hard. I split the STOH into two sets of 5 and utilised the push jerk to make up for the lack of stabilizing muscles on my right shoulder. Double unders went well – I’m enjoying them 🙂 All in all, a great WOD!
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
Then
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 🙂
Jamo's Crossfit Journal 