Lift Up Luke + FS and Heavy Jerks + MU OTM 15

Saturday Oct 19
Competitors Wod

2014 OPEN ATHLETES

1. "Lift up Luke"
AMRAP 5:
4 Power Cleans, 155/105
24 Double unders
10 Pull ups
- Get after this one gang!  5 minutes of everything you got.  Leave the gym knowing that there was nothing you could have done to get one extra rep.

I read this earlier and it said 5 Power Cleans each round which is what I did. 4 rounds+4 reps - all super quick singles on the PCs, DUs UB, Pull ups butterfly

 

Since I had to miss some training this week and felt like I could handle more volume I added in the Regionals wod:

2.  Barbell 
For time:
15 Front Squats
15 Jerks
12 Front Squats
12 Jerks
9 Front Squats
9 Jerks
dudes:  165#
chicks:  115#

 

Another case of where this was posted earlier and then the rep scheme was changed after I did it. Ugh! I did 21, 21, 15, 15, 9, 9 of Fronts Squats and Jerks RX! This took me 19:14 - FS felt fine but got my legs super fatigued so I had no legs for the Jerks - did all Power Jerks. FS were done in 5s, 4s, the 21 was 6/5/5/5. Jerks were 2s and some 3s - killed me!

 

Plus I added in the Muscle up OTM I missed this week for the Open group:

 

2.  Skills
OTM x 15
Minute 1 complete 1 muscle up
Minute 2 complete 2 muscle ups
Minute 3 complete 3 muscle ups
Once you fail restart the ladder at 1 muscle up and begin the climb again. 

 

Total MUs -32 , several more than last time!

1,2,3,4,3,1,2,3,2,1,2,3,1,2,2

 

Overall I felt really good this training session given that these workouts were difficult and daunting - good day!