Tuesday, June 5, 2012

Widow Maker

(A) Goodmornings 3x3 Medium Load
Back Squat 20rep Max (2attempts) *Recommend first working set be 50-60% 1rm

(B) EMOTM 10min
5 Deadlifts 100/70
10 Burpees

8 comments:

  1. Widow Makers:
    Rusty x 20
    54kgs x 20
    84kgs x 10
    114kgs x 20

    I'm pretty sure I ballsed this up this morning. But widow makers is a very appropriate name.

    WOD : 9 rounds Rx'd - missed out on round 8. Made up for it after the full time siren. Eliza knocked everyone out of the park this morning with her burpees.

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  2. Widows:
    20 back squats @ 50kgs
    20 back squats @ 60kgs

    WOD: 10 rounds RXD none missed(was tough but happy I made it!)
    max burpees on the last round I got out 13 (this was on my own accord... I love burpees!

    Great session.. LOVED IT!!!

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  3. Worked off a 130kg BS
    20@ 68kg
    WOD missed Rnds 7&9.
    Yeah nice work Eliza, you smashed it.

    Well done Swantzy 20@75% that's an awesome effort.

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  4. Yesterdays Blog
    worked up to a PC + J of 47kg
    WOD RXD 6:53

    Todays
    20x 44, 20 x 50

    WOD RXD all rounds completed

    Gymnastic WOD 5 rounds
    14 (7/7) Alt pistols
    14 ring turn out pushups

    55sec Hover 5 sec transition 55 sec hollow rock x 3 rounds
    (unbroken)

    Adios Amigos

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  5. power snatch 2,2,2,2,2,2,2
    70,75,80,80F,80F,70,75
    didn't feel great today, down on energy a bit. i am looking forward to some oly lifting a day when i feel good using the new set up.

    wod 10 rounds rxd. followed eliza's lead and did 16 burpees in the last round.

    the rowing/running group is all the rage. watch this space. new wods are up.

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  6. Yeah rowing is the new black Dan M.
    Mobility WOD 9-9:30 then Widow Makers after the 9:30. Did them at 75kg or 50 percent. Gymnastic WOD to follow which was enjoyable then backed up and did the hard yards tonight burpees and deads R'xd. Missed round 6

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  7. Working during the day, back training at night, did WOD at 7pm, was a great class.

    Carbon copy of Eliza's morning, I might just copy and paste, lol.

    Widows:
    20 @ 50kgs
    20 @ 60kgs

    WOD: all 10 rounds, 13 burpees on last.

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  8. Did the WOD at work today

    A) 20x 100kg

    B) All Rnds RXD finished 10th with 20sec, didn't know about max burpees...

    C) gymnastics WOD: 8.40min (20 ring push ups/Rnd)

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