Friday, December 3, 2010

3/12/2010

TOP DOG Ring
This is what the Rxd & Masters, Male & Female are fighting for.


Strength/Skills
Catch a missed strength session (Back Squat or Jerk)
OR
Work 2 Skills

WOD 5 Rounds
1/2 Gasser
3 Squat Snatch @ 3/4 Bodyweight
9 KTE

5min from last person finishing

Tabata Deadlifts @ same weight as Snatch

Stabilization
30 Ring Push Ups

Post to comments

12 comments:

  1. Backsquat
    5@113,3@128, 3@130
    Wod
    9:02 (40kg OHS)
    Tabatta dead lifts @60kg
    12,12,12,9,9,9,9,9

    ReplyDelete
  2. Skills - Double Unders, did a PB of 22 unbroken today..whoooo :D

    WOD: 9:27 @ 23kg's

    Not my best movement so just when to a weight in which i could work on form more then pushing myself. I was happy with the end result

    Tabatta Deadlifts @ 60kg, 9,8,7,6,5,6,6,5

    30 Pushup on the rings

    Awesome turnout with the sunshiners this morning, love being back in the morning.

    ReplyDelete
  3. Skills - Snatch

    WOD: 8:37 RX'd (60kg Snatch)

    Tabatta: Lowest round was 8 so at least 64 total reps minimum.

    Good workout today. :)

    ReplyDelete
  4. Practiced the skill transfer complex HC showed me at PT this week.

    Back squat: 5 @ 45kg, 3 @ 55kg, 2 @ 60kg
    WOD: 10:47 (25kg)
    Tabata deadlifts: 15reps for every round
    30 ring push ups: (10, and then 3's & 2's)

    Hip is really giving me grief at the moment.

    ReplyDelete
  5. Skills: Double unders feel big improvement on these. Got about 20 out.

    WOD: Modified it to 20kg overhead squats & sit ups with 10kg plate...7:40

    Tabata deads: lowest round was 12 reps @ 40kg

    ReplyDelete
  6. Leg exercises really PISS ME OFF.
    Squat Snatch was a miserable 30kgs.
    Tabata dead lifts was 16 @ 30 bloody kgs....
    WOD was 8:49

    ReplyDelete
  7. Back squat- 5@55kg 3@60kg new PB as my old 1 or 2rm was 50kg :)

    WOD: 9:06 30kg
    really enjoyed this WOD today it was awesome! im really pleased with my snatch! thanks for the push shane ;)

    DL- lowest 8

    push ups- 20 unbroken then broke the last 10.

    ReplyDelete
  8. Did ring pushups at StMarys
    30 straight
    Did Double unders for skills
    67 in a row

    ReplyDelete
  9. Skills spent building up the snatch to 60kg for WOD

    WOD-11.08@60kg. Just not comfortable at this weight yet, but i will be.

    Tabata Deads @ 3/4 B/W=78reps

    Ring Push Ups-19 + 1 + 5 + 5 = 30

    ReplyDelete
  10. skill
    hspu 4,2,2,2,1

    strength
    back squats 110x5,120x3,130x1
    i hear you jody

    wod
    13.12rxd (65kg)
    focus was completing rxd, looking shaky in rnds 2 & 3 but finished rxd, so happy with that

    tabata dl (65kg)
    10,10,10,10,10,10,10,12

    ring push ups
    30 unbroken

    ReplyDelete
  11. Back Squats - 77 (5), 88 (3), 98 (4).

    WOD - 10.47 rxd (40kg)
    Thanks for the tips with the Snatch Glenn, will practise more with lighter weights.

    Tabata deads -lowest score was 2!!!! My erectors were getting tight and my hands are SO sore.

    Great wod, thanks!

    ReplyDelete
  12. Guess who wants that ring, need to find cheap reliable hit man to elimate the competion.

    Johnny Rocco your Italio you got cousin in La Mafia !

    ReplyDelete