I ended up doing the strength after the WOD to fit my schedule but this was a good quick strength movement to hit. I warmed up with 95/115/135 for some random reps just to get my arms loose.
For my 3 working sets I did 155x3, 165x3 and then 185x3.. The first two I just did simple push jerks and for the 185 I felt more comfortable with the split. Footwork wasn't great, I was sort of pissed about my last 2 split jerks that felt sloppy.. but whatever, got it overhead, locked it out, mission accomplished..
WOD-
21-15-9
Wall Ball 20#
Box Jump 24"
9-15-21
KBS 1.5 pood
Push up
Time- 5:39
This WOD played to my strengths fairly well. I am proficient with wall balls and kettlebell swings and I can rep out box jumps typically. Some of my box jumps I did not open up to competition standard at the top, but I attribute that to the fact that I was hurrying knowing I could cruise through this WOD mostly unbroken, so I wanted a great time.
I did not officially break until after my 15th rep of my set of 21 KB Swings.. Then I finished up the last 6 and did the last set of push ups with something like 11-4-4-2.. Shoulders fatigued very quickly at the end all at once.
Great sprint WOD, had fun with this. I like the down ladder, up ladder style..interesting mentally, I don't think we have ever really done that before..
No comments:
Post a Comment