Friday, September 23, 2011

23/9/2011

STRENGTH
Squat Clean
5 @80% - 5 @85% - 5+ @90%

WOD
(Every 3min for 3 Rnds, REST 2min between Rnds)
Run 100m
1 Rope Climb 15/12
5 Burpees (15cm touch on jump)
MAX rep Dbell/KB Thruster
(Max kg is score)

REST 3min

Run 1.6km (8min cap)

Post to comments

8 comments:

  1. Squat Clean: 76, 81, 85kgs(5)

    WOD Scaled. No rope climbs today so I doubled the burpees.

    Thrusters @ 2 x 35lbs Dbells 15,17,15 = 1410kgs

    1.6km run with 8kg power bag: 9.25.m

    ReplyDelete
  2. Squat Clean: 5@50kg, 5@55kg, 8@60kg..

    WOD RxD
    Thrusters 2x16kb 26,21,27= 2368kgs

    1.6km run = 6min 52 sec

    ReplyDelete
  3. Resting from Xfit today with the lazy 7 kilometer walk with the dogs around the river today.

    ReplyDelete
  4. Squat clean: 5x46kg, 5x50kg, 3x52kg (struggled with sore back)

    Thrusters: 2x6.8kg. 20, 15, 20 : 750kg

    Sub 1km row for run : 4:51

    Great warm weather today!!

    ReplyDelete
  5. Strength - 62,66,70(6)
    WOD - 2x12kg bell @ 100 reps = 2400kgs
    1.6 run - 6.29

    ReplyDelete
  6. Clean:
    5@44kg
    5@46kg
    10@49kg

    WOD: 23.12 (total, including rest times)
    2x12kg KB (19,18,16) = 1,272kg
    Rope to 15'
    1.6k Run: 7.12

    ReplyDelete
  7. Cleans 80,85,90(2) Failed again in the Front Squat. Looking forward to retesting my 1RMs. Been working off my strongest 1RM lifts at my heaviest 105kg. Back Squat 150kg and Clean 110kg. Weighing 90kg now and have lost a bit of strength to pick up bodyweight.

    Did team training WOD before strength
    12min Amrap
    4 Ball Ups
    4 Forward Rolls
    Max Rep KB Swings 20-30 reps each round

    ReplyDelete
  8. WOD-896+600+504=2000kg

    ROW-5.55mins

    ReplyDelete