Monday, June 18, 2012

MAX EFFORT MONDAY

Mobility WOD-Fixing the Front Rack Position

(A) Front Squat 3-3-3-3-3
*Pause in bottom of FS for 3sec

(B) 5 Rnds (Work/Recover 1:1)
30 Unbroken Double Unders
MAX Effort Unbroken Thrusters 155/105
Note: If you can't do Double Unders, then learn how, but today your sprinting a Half Gasser. IF YOU CAN DO DUs BUT NOT 30, THEN CHOOSE EITHER 20 OR 10.
**You MUST pick the bar up within 10sec of finishing your DU or run.
***If you are incomplete with your DU on any round, move straight to Thrusters & make up missed reps in Burpees at end.

7 comments:

  1. Front squats:
    60,80,100,105,110

    WOD: Rxd
    DU/Thrusters-
    1. 30/11
    2. 2/8
    3. 11/8
    4. 3/7
    5. 30/7
    = 74 burpee penalty...

    Self punishment for DU: 5rnds
    - 10 burpees
    - 20 DU
    Time: 4:30

    Gymnastics WOD: 5rnds
    - 6MU
    - 9 HSPU
    - 12 overhead pistols

    Core.

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  2. Buddied up with Lisa for front squats
    All 5 sets of 3 @ 51 kg focusing on correcting technique in bottom 3 secs before rising

    WOD @ 44kg x 8 sets all double unders unbroken 3,4,5,5,5,5,5,6, thrusters

    Gymnastic WOD accumulated
    30 ring dips
    60 pistols
    40 HSPU

    3 x 20 10kg plate Newcastle Abs

    Adios amigos

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  3. Front squats:
    6@31, 6@41, 3@51, 3@61, 3@65(probably had another 2 in that weight)

    WOD: 36kg(should have gone heavier)
    1) 30/7
    2) 4/7
    3) 25/6
    4) 26/7
    5) 30/7

    Burpee penalty = 35 + 9(delegated by HC)
    HC tutorial to streamline burpees makes them SO MUCH EASIER!!! Thanks HC

    L Sit practice = 24" box + 35lbs db

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  4. Mobility WOD followed by the front squats to 95kg today. Max L-Sits today off the bar to 15seconds then some front levers

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  5. Front Squats 60,80,100,105,105. That 3 second pause at the bottom, really changed the dynmic of the squat.
    WOD at 53kgs for 20Du, 32reps, and 23 penalty burpees. Hate Double unders.
    Practiced new PullUp, K2E and T2B kipping form.

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  6. FS 30,30,35,37.5,37.5

    WOD
    Thrusters at 20kg I think? Testing out shoulder.
    Committed to 10DUs
    And got FOUR rounds! Stoked with that.
    But bummed for the round I missed, only did ONE!!!

    10/8
    1/10
    10/8
    10/8
    10/10

    And so sorry Pete for making you do my burpees.

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  7. And forgot to add

    New goal L sit progression

    Starting point 24" box 5 sec hold

    ReplyDelete