Split Jerk Build Up: E2MOM
8 – 4 – 2 – 2 – 1 – 1
4 Rounds For Time: (20min cap)
10 KB Goblet Strict Press
15 KBS
200m Run / Row or 1K Bike
4 Shoulder To Overhead
rest 2 minutes after each round
KBs = 24/16kg RX+ 32/24kg MRX 20/12kg
Barbell = 165/115 RX+ 205/135 MRX 115/75
Core Development
3×10 GHD sit-ups
3×10 Reverse Hypers
3×10 BB Sit-up to Press
3×10 DB Pull-overs or 3×10 cal Ski erg
3×10 BB or Banded Good Mornings
Wendy, simply the best! Where is your buddy?
Go Wendy! ♥️
Now there is a long time Crossfitter who is dedicated to staying healthy and fit. Wendy is one of the sweetest people I know. Keep crushing it Wendy!
A. Split Jerk Build up E2MOM (8-4-2-2-1-1) [135-165-185-205-225-245]
B. 4 RFT of 10 kb strict press (24kg), 10 kbs, 200m 🏃♂️🚣♂️ or .5 🚴♂️, 4 s2o (165#) BUT mandatory 2 min rest after each round [13:32 rx (?) 🚴♂️ (did split jerks in wod by mistake)
C. Basically Complete
Record Player by AJR
Mrs. Picture Perfect!! Doing what she does making it look effortless! Go Wendy! This girl gets me there, shuts me up and always pushes me to be better. What would I do without this gem of a friend?!?🥰
135(8)-185(4)-225(2)-255(2)-285-305(x)
15:00 rx+ (row; 2:04, 2:12, 2:22, 2:22)
A. 225
B. 16:29 Rx+ row
A. 260
B. 16:41 rx+
Run
A. 245
B. 13:53 Rx Run
A. 295 (1)
135-205-225-255-275-295
B. 13:02 RX+ ( BIKE )
1:45 // 1:48 // 1:44 // 1:45
Clean into Jerks on strength
That’s called from the floor, nephew 🫡
185(8)-225(4)-275(2)-295(2)-315(1)-355(x)
12:25 rx+
315
And a good ol’ fashion playground race with Griff
12:31 Rx+ run
A. Training
B. 19:59 scaled to 95#, run
10/14/2024 Workout (Columbus Chipper) –
Time = 24:27, RX, Bike