Monday, July 2, 2012

MAX EFFORT MONDAY

Mobility WOD If in Early-Fix the Bottom Position of your Clean

(A) Take 12-15 minutes to build to a heavy Clean & Jerk

(B) For time:
Row 500 Meters or Run 400
15 Kettlebell Swings (24/16 kg)
30 Double-Unders
Rest exactly 3 minutes, and then . . .

(C) For time:
Row 1000 Meters or Run 800
30 Kettlebell Swings
60 Double-Unders
Rest exactly 3 minutes, and then:

(D) For time:
Row 1500 Meters or Run Big Block
50 Kettlebell Swings
100 Double-Unders

(B) Sub 5
(C) Sub 10
(D) Sub 15
**Perform MAX reps for each section. A maximum of 2 attempts is allowed to achieve posted reps if unable to do unbroken.

8 comments:

  1. C&J. @ 80kgs
    A) 3:35
    B) 8:01
    C) 13:00
    All on the rower.

    ReplyDelete
  2. Did this one at home.
    A) C&J 3@40,3@50, 2@55, 2@63 (new PB , up from 60kg)
    All rounds with run, 24kg KB, sub ring dips for d/u as doing ring dip 100 day challenge.
    B)3:19
    400m 2:25
    24kg KB 15 unbroken
    10 ring dips (orange band) unbroken
    C) 7:02
    800m 4:25
    30 KB unbroken
    20 ring dips (15,5)
    D) 14:50
    1600m 11:35 run unbroken. (I have no idea how long the "big block" is.)
    50KB (32,18) Grip strength failed at 32
    30 Ring dips (21,9)
    Happy with my runs today. times not fast, but all unbroken. Pushed to meet all time domains with focus on not gassing myself with the runs so I could stategise the requirement of unbroken elements at max. 2 attempts.

    ReplyDelete
  3. c&j 100kg
    a/ 2.39 - row 1.38, kb unbroken, du 2sets 8,22
    b/ 5.19 - row 3.25, kb unbroken, du unbroken
    c/ 9.25 - row 5.35, kb unbroken, du 3 sets 68,1,31

    ReplyDelete
  4. C & j 56 kg (aiming fr nearer my PB tonight at CFS)

    400 m 1:37
    800 m 3:18
    1.4 k 6:08
    All swings unbroken
    Double unders unbroken 15, 17+33, 68+32

    Total time 24:39

    Adios amigos

    ReplyDelete
  5. C&J: 75kgs. Light load but trying a new grip shown to me during a recent PT session.

    WOD Total Time: 25.02

    Rowed all rounds
    A - 2.53
    B - 6.07
    C - 10.02

    Double Unders all in lots of 3 (so wod not Rx'd).
    A - 15, 10, 5
    B - 30, 20, 10
    C - 30, 40, 30.

    ReplyDelete
  6. At CFS tonight in the 7pm group C&J 96kg
    A-400m Run 1:17, KB Unbroken, D/U Unbroken=2.39min
    B=800m Run 3:33, Kb Unbroken, D/U 36/24=6.14min
    C=1.6 Run 8.13, KB Unbroken, D/U 35/25=12.16min

    Always find the monday sessions after the weekend tougher then others.

    ReplyDelete
  7. Clean & Jerk 65kg.

    Wod: 27.56
    All Rounds Ran
    A)24KB, 30DU(unbroken)
    B)20KB, 30 15 15
    C)20KB, 49...up to 100

    What a great workout

    ReplyDelete
  8. Did this one at home amidst garden tools, fridges, car parts, spare furniture etc - CF Moo not yet set up properly!

    Power c&j: 45kg
    WOD: just on 30mins
    A: row 2:17, KB unbroken, D/U 29+1
    B: row 4:54, KB unbroken, D/U 8+32+20
    C: row 6:07, KB 25+25, D/U 17+14+7+9+13+20+16+4 (not quite as rxd!)

    ReplyDelete