Monday, February 14, 2011

14/2/2011

Strength
Ground to Shoulder 10 reps, 4 sets @ same load as last Monday Thruster weight
(Sprint 1/2 Gasser between sets)
Compare Thruster Weight HERE:

WOD - 21-15-9
Box Jumps
KTE
KB Swings 24/16

Post loads/time to comments

11 comments:

  1. Strength: 4 x Power Clean sets @ 70kgs.

    WOD: 80% effort - 8.37 Rx'd
    (focus was smooth transitions and unbroken KTE. Drop off bar once during KTE. First and last sets unbroken).

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  2. strength:4 sets @ 30kg using the hook grip felt comfortable using that weight.
    W.O.D 8:44 rxd
    need more practice on KTE every set was unbroken, 5 was the most in a row.

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  3. Strength: 4 sets @ 45kg

    Wod: 9:45 rxd my KTE suck...still struggling to string any decent numbers together and when I do elbows don't reach my knees :( more practice or longer legs needed

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  4. Strength: 4x45kg, practicing on not pulling my arms to early. 1/2 Gasser, 17,14,14,14.
    WOD: 7:55 RXD.

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  5. ohs
    5sets of 10reps at 20,30,40,50,60

    power cleans
    4sets of 10reps at 60

    wod 5.39rxd
    kte and swings unbroken, need to work on box jumps

    strict press
    was going for 5sets of 10 but failed
    20x10,30x10,40x10,50x8,50x6

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  6. strength: 35kg

    WOD: 6:48 rxd
    then did HSPU
    2 ab mats 8
    1 abmat 5,6,5,3
    and had a crack at double rope strict pull was hard but good :)

    then core

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  7. Strength 35kg gassers averaging 17 secs

    WOD rxd 5:50

    Gracias for letting me do wods again in reverse order HC

    Adios AMigos

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  8. 40kg x 4 sets x 10 reps

    WOD: As RX'd 5:19

    Handstand pushups: 2 Strict 1 Kipping

    CORE: 60/60 (6mins)
    Prone Cobra
    Cross-over Crunch

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  9. Oh Yeah, and managed 25 consectutive Double Unders and 2 sets of 18 :)

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  10. Warmed up with tabata pushups
    9.9.9.9.9.7.6.6
    Strength @ 60kg
    WOD-60%
    Focused on ninja box jumps
    500m Row

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  11. Power Cleans
    4 @ 60kg
    4 @ 60kg

    WOD
    6:17 as RXD

    Same as Country Dan, KTE and KB swings all unbroken, just too slow on the box jumps

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