Monday, April 27, 2015

MONDAY

Johnny completed ANZAC Day WOD 'Murph' 
wearing a 10kg weighted vest.  
His time was an impressive sub 55min.

(A) Back Squat 1RM
Set 1 - 5 reps @ 65-70%
Set 2 - 3 reps @ 75-80%
Set 3 - 1 rep @ 85-90%
Set 4 - 1 rep @ 95-95+%
Sets 5-7 - 1 rep @ 100+%

(B) 3 Rnds
5 x Deadlift: BW&1/2
7 x Strict Pullups
10 x KTE

Recover until clock hits 10min
& THEN

For Time
10 x Bar Face Burpee
1/2 Gasser "Prisoner Walking Lunge"
10 x Bar Face Burpee

13 comments:

  1. A) 90/115/145/161-(175kg Pb)-(176kg Pb!!) B) 13.10 DL Bw+half 165kg Rxd..Feels so good i havnt Pb in anything for over 12months? forgot what it feels like! thanks Shane and Kathy for the push at bottom of the squat :)

    ReplyDelete
  2. a. 60, 67.5, 75, 82.5. (90Fx2), (88F)
    Labbies Version,
    (B) 3 Rnds
    5 x Deadlift: BW&1/2
    7 x Strict Pullups
    10 x KTE
    and then
    1/2 Gasser "Prisoner Walking Lunge"

    10:52 rx @97.5kg dl

    ReplyDelete
  3. A) 70, 80, 90, 95, 100, 100 new pb!
    B)8.24 100kg dl

    Also, I don't recommend running in to check your time after the lunges.. dont run at all, really!

    ReplyDelete
  4. A) worked to a heavy single - 150kg
    B) 5:59 rx - DL - 127.5kg.

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  5. A) 60, 65, 70, 80, (90F - too low as V would say) Got Marin to call parallel. 85, 90, 95 New PB by 15kg. Very happy!

    B)
    5 x DL BW&1/2 @ 120kg
    7 x Strict PU
    10 x KTE
    and then
    1/2 Gasser "Prisoner Walking Lunge"
    9:30

    ReplyDelete
  6. A) PB :) Yewww 95kg up by 8.5kg - stoked :)

    B) 10.38 Rxd @ 97.5kg
    Some of those knees to elbow were more knees to extra small / non existent biceps. Got through all the strict pull ups though!

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  7. A) 101kg New PB by 5kg
    I love squats :-)

    B) 9:10 ring rows, 78kg DL (4kg under)

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  8. Well done to all the PB peeps! :)

    (A) 83, 95, 101, 107, 113, 116, 119 (F)

    (B) 8:12
    Deads @ 103.5kg, horizontal ring rows and sit up to get ups on 2 x brown mats

    ReplyDelete
  9. A) 95kg

    B) 11.58 @ 80kg, boo hoo, Monday-itis.

    ReplyDelete