Thursday, June 7, 2012

7/6/2012

WOD

20 Deadlifts 135/95
30 Box Jumps 24/20
20 Hang Squat Cleans 135/95
30 KB Swings 32/24
20 Push Jerks 135/95
30 Pullups

10 comments:

  1. WOD 14.01 minutes (scaled)

    DL 20kg
    Box jumps 12 inch
    Hang Squat cleans 20kg
    KB 8kg
    Push jerks 20kg
    Pullups - TRX Style (not the dinasour t-rex as I called it today).

    ReplyDelete
  2. WOD: 8:06 RXD

    OHS: 5,5,5,5,5
    40,50,60,70,75F

    Tabata rowing: 838m

    ReplyDelete
  3. Just a heads up guys. The bell swings are 32/24kg. My bad for putting barbell weights in pounds & KB in kg.

    ReplyDelete
  4. WOD 15:22, scaled to 24kg KB.

    ReplyDelete
  5. 8.30. Hang power clean instead.

    ReplyDelete
  6. WOD 17:40 Did this one at home.
    Increased deads to 155lb,(unbroken)
    Increased Boxes to 26" 5x6reps
    Scaled hang squat/celan 95 lb 5 x 4reps
    KB swings @32kg 5 x 6reps (First timer at 32kg....Crikey!!).
    Scaled push jerks to 95lb 5 x 4reps
    scaled pullups (red band) 5+4 then 1 and 2's.

    Finisher: 100 dip challenge day 7. 7 ring dips, orange band, unbroken.
    Uneven farmers carry: 75m x 4sets (unbroken), one hand 20kg bar, other hand 25kg bumper with rope through centre. Active rest between sets, walked fast 75m back to start then back to load.

    ReplyDelete
  7. front squat 3,3,3
    110,115,121

    wod 7.28rxd

    practiced muscle ups

    max height box jump 144cm. which was 24" box + 10x20kg bumpers (i think)

    ReplyDelete
  8. Me and Swantzy battled it out for Bronze looking at those times. The big fella got me by a second. 13:28 @ 60kg & 26inch box.
    Mobility WOD this morning

    ReplyDelete
  9. Cause I'm a good bloke, I completed the WOD with rusty, so it was at 64kgs.

    13.27 Rx'd

    ReplyDelete
  10. WOD: 16:23 (scaled)
    Deadlifts 46kg
    Box Jumps 24'
    Hang Squat Cleans @ 36kg
    KB Swings @ 24kg
    Push Jerks @ 36kg
    Pullups (scaled red band) 10,5,5,5,5

    Feel I should have used more weight during WOD.

    Clean Complex(Full & Hang) to 50kg 5rep

    ReplyDelete