Friday, July 6, 2012

6/7/2012

Mobility WOD-This One is for the Awesome Foursome

(A) Weighted Strict Pullups
5-5-5
Accumulate 1min L Sit between sets

(B) DT - 5 Rounds for time
12 Deadlifts 155/115lb
9 Hang Power Clean 155/115lb
6 Push Jerk 155/115lb

9 comments:

  1. No skills today. Made up for 20 rm I missed out last night.

    20RM - 122.5 kgs

    WOD: 20.41 Rx'd

    Attempted 500 m row. But failed at 1.30. Possibly not the best idea after a 20 rm back squat. Hence the name, Swantzy I suppose.

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  2. failed 20rep back squat 120kg (15)

    ohs 3,3,3
    90,95,101(pb)

    prowler push
    every 30sec 1x20m max effort for 10mins

    not even a 3rd pb for the week softened the blow of failing the 20rep back squat. if the legs feel ok i'll have another crack this arvo.

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  3. Mobility: hamstring band 'flossing' for L-sit - works good!

    Stict weighted pull ups:
    5,5,5,5
    20,25,30(3),30(4)
    4x15sec L-sit (2x on paraletes)

    WOD: Rxd (1st Rnd at 75kg)
    Time: 11:35 (1min silence)

    Tabata: running total
    - 24kg KB swings: 72
    1min rest
    - DU: 274

    Nice work on your OHS PB Dan!

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  4. From memory:
    2 BW strict P/U
    4 with yellow band
    3 with orange band
    5 with red band x 3
    LOL!

    WOD: 11:19 (I think) with 30k

    Tabata gymnastics holds - owwwwwwwww!!!!

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  5. Weighted Pullups. BW, 5kg, 10kg (3)
    WOD @60kg. 14:17. Started at 70, but struggled with the PJ in the 1st RND.

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  6. Trained with the CFS crew tonight. Strict Pullups B/W & L-Sit straight legged off pullup bars 15,15,15

    D-T R'xd 13:06 Didn't race through but had a plan and was happy with my efficiency throughout. 11 Deads drop, 1 dead 8 HPC drop, 1 HPC & 6 Push jerks all rounds but missed the last jerk in round 5 which cost me about a minute.

    Dan M?

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  7. Strict pull ups 3 2x5 on yellow band

    D-T 12.58 rd 1 35k all others 33k

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  8. Strict pullup 3 2x5 yellow band

    D-T 1 rd 35k others 33k 12.58

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  9. No extra weight used.
    5,5,3(Couldnt sting the last 2 togther),10(yellow band)

    WOD - 15.11
    44kg

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