COURAGE - FEROCITY - PRIDEStrength
Snatch
3-3-1-1
WOD 4 Rounds
8 Power Snatch 60/40
200m Run
Stabilization
3 x Max L sits
3 x Max Air Squats (eyes closed) 30 seconds
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The MOST Popular requested WOD from this Top 10 will be programed for next Wednesday
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Snatch: I really need to improve this lift. All I pushed out today was 40kgs.
ReplyDeleteWOD: 11.11 Rx'd.
L-Sits: 3 x 15 secs (knees bent)
Air Squats: 63.
Just looked at the 'Beyond the Whiteboard' site. All look good except for that 5km run.
Snatch:
ReplyDelete60kgs (3), 60kg (2), 70kg (1), 75kg (1) PR
:)
Squats: 30, 25, 25 = 80
L-sit: 20 Seconds total.
Snatch :20kg for all reps, just worked on form with the snatch with the help of Jody & Glenn. Thanks guys
ReplyDeleteWOD:8:11 with 40kg
Squats: 25,24,26+75
L-sit: 5+5+5+15
Good to see H.C doing the WOD, good first round. Thanks also to Lynne for the push on the 200m run on the last round.
WOD: 10.33 Rxd
ReplyDeleteWhat a great photo !!!
ReplyDeleteSnatch 30kg (3) 30kg (3) 33kg (1) 35 (1) PB
WOD 30kg 8:08
L SIT total 1:34
squats total 81
Adios Amigos
Full snatch
ReplyDelete3rm 32.5kg
split snatch 35kg not true 1rm
really happy with these lifts :D
WOD: 9:08 30kg
Squats: 30,32,26=88
L sits: bar- 30 secs, rings 29 secs, bar 14 secs= 1:13
really attacks your hip flexers lol
:)
Snatch: 35 x 3, 37.5 x 3, 40 x 1, 40 x 1
ReplyDeleteWOD: 9:10 35kg thanks Courts for the push at the end!
Squats: 80
L sits: 60 secs
full snatch
ReplyDelete3rm 55kg
w.o.d 40kg 9:27 even after screwing up my weight
for the bar and having to unload.
squats 21,17,12
l sits 11,9,7 off the bar.
Did WOD at CFS After sleeping in this morning
ReplyDeleteReally happy with my lifts tonight the PT with Jody on technique is paying off
Snatch
3@45
3@50
1@60f
1@60
Did WOD With Mitch started at 60kg but had to dial back to 50kg
WOD 12:45
Snatch
ReplyDelete2@60F
3@60
1@70F
1@70F
WOD:10:16 R'xd
L-Sits off the rings, Legs @ 135degrees about 10secs
Squats-65 I think.
Did some work on my weaknesses tonight. Ring Dips max reps 9. 21reps in 3.50mins. Double Unders as well some max rep sets.
PT for me this arvo:
ReplyDeletePlanning for the next 4 months of training leading up to Sectionals.
KB snatches & C&J, then mini WOD of 3 rounds of 5 KB C&J each arm, 5 KB snatch each arm & 10 KB swings (all with 12kg).
Then some agility work.
Then today's WOD modified a bit:
4 rounds of 8 power snatch 25kg & 200m row.
Snatch: 25,25,28,28
ReplyDeleteWOD:9:15 25kg.
Lets have a crack at Annie next Wednesday!!
Snatch 20 20 23 23 have done heavier not impressed
ReplyDeleteWOD 8.27 25k