Monday, September 26, 2011

26/9/2011

Strength
Back Squat
5 @80% - 5 @85% - 5+ @90%
Strict Press
5 @80% - 5 @85% - 5+ @90%
*Perform Strict Press in between sets of Squat

WOD
In 5 min find max rounds of 30 Double Unders or MAX reps if less than 30
1min transition into
3 Rounds
4 Front Squat + 3 Push Press + 2 Push Jerk + 1 Split Jerk @1/2 Body Weight
1 Bar M/U into 5 KTE
Sprint Honest 200m

9 comments:

  1. Back Squat: 108, 118, 123(6)
    Strict Press: 50, 55, 60(8)

    WOD @ 63kgs (1/2 BW - 53kgs)
    7 rounds of Double Unders
    15.17 (C2B).

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  2. Strength; BS 90,100,110kg(11)
    Strick Press 40,45,50kg(5)
    WOD DU practiced max was 22,average about 15.
    15:15. Major Rookie mistake thought the WOD was at body weight, so did the first FS at 80kgs, then realized I was never going to PP them, I stripped back to 60kg. Only then did HC point out that it was half BW.

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  3. back squat: 5 @ 62kg 5 @ 68kg and 14.5 @ 73kg
    strict press 5 @ 20kg and 5 @ 30kg

    WOD practiced double unders lucky i got 1 out so no nudie run for me thank F*#k lol bloody hopeless have a few nice whip marks aswell!!

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  4. Strength: BS 7@30 7@40 5@60 ( was searching for the right weight). Still need to squat 1/2 inch lower- more stretching required.
    Strict press: 5@30 5@35 5@40

    WOD: Practiced DU - got to 3 only once, also some nice whip marks Amanda.
    15:20 - only did pull up not m/u and knees to chest.

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  5. Back Squat - 76,81,86 (10)
    Strict press - 47.5,50,52.5 (6)

    WOD - 7.22 @ 43kg

    did 5 min of double unders fter, mostly sets of 10-15

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  6. Warmed up with 1.6k run (the block + 200m)

    Back squat: 46k, 49k, 52k x 6
    Strict press: 24k, 25k, 26k x 9

    WOD 7:43 (28k, C2B pullup instead of bar muscle up)

    HC rubbed off the double unders before we started - YAY!

    Practiced bar muscle ups afterwards - got a little bit closer...

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  7. Back Squat 110,115,120(5)
    Press 43,46,49(2)

    Practiced Bar Muscle Ups
    Took me 8 attempts to get my first one and couldnt get another

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  8. Strict Press:
    5@31kg
    5@33kg
    5@35kg

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