Monday, July 13, 2015

MONDAY

Haha, look at Keiren.

A) Snatch+OHS Complex
1 Snatch + 3 OHS
Build to a near Max

B) 3 Rounds
20 RKB Swing 24/20kg
10 Box Jump 24/20"
-Recover 2 Minutes-
Run 200m + 100 Double Under's
- Each time you break your DU, that's 3 Burpees :-)

12 comments:

  1. A) Had a bit of a stretch today. Though I'd start out light but found I could ACTUALLY overhead squat. Fist snatches in 8 weeks.
    Worked up to a triple OHS @ 45kg. Previous PB was a single @ 35kg. HUGE thank you to Shane and Team Precision.

    Also scored a 160kg PB Dead lift on t he weekend. up from 155. happy dance time. :O)

    B) first run and box jumps in 8 weeks.
    WOD 9:15 12" box, 20kb RKBS, 200m run (x 2 since I did wait for 2 min, I was SO eager. lol.) single skips x 200. 4 x 50 unbroken with 3 burpees as prescribed every 50 reps.
    Felt go to go a little harder today, @ about 70%.

    ReplyDelete
  2. A) 32.5kg
    B) 3 rounds 3:39
    KB 20kg
    started again at 5:39
    200 singles at each 50 did 3 burpees
    9:45


    ReplyDelete
  3. A)Worked on mobility and stretching so 20kg max
    B)2.43 and 7.25. Rx'd Only 3 sets of burpees

    ReplyDelete
  4. A) 60 kg - didn't feel as good as last week tonight.

    B) 2:59 then who knows DUs fell to pieces tonight, think I completed more burpees.

    ReplyDelete
  5. A) 27.5kg
    B) 3:05 & 8:20 (3 sets of burpees) Rx'd

    ReplyDelete
  6. A) 50kg
    B) 2:37 & 7:05 3 sets of burpees rxd

    ReplyDelete
  7. A) 47.5kg

    B) 3.34 & 9.03 (3 sets of burpees).

    ReplyDelete
  8. A) 55kg
    That's a new snatch PB by 2.5kg :))

    B) 2.55 & 8.13 rxd (4 sets of burpees)

    ReplyDelete
  9. A). 75kgs
    Added a couple of ancillary lifts prior to the complex.

    B). WOD Rx'd 3.24
    200m - 58secs
    DUs - 50, 13, 10, 15, 12.
    Final Time - 9.22

    Strategically stopped at 50, thinking I could go unbroken for the next 50. Obviously not. Used the joker/wild card or just f...d up card during last set of DUs.

    ReplyDelete
  10. A) 41kg
    B) 3:24 & 8:48, 2 sets of burpees, rxd

    ReplyDelete
  11. A) scaled to power snatch and 3 OHS to get the right position for the sore wrist. Worked to 55kg, shoulders are ruined. Needed this.
    B) 2:35 - broke twice for the DU -51, 85 - 7:21

    ReplyDelete
  12. a. 55kg
    b. 3:31
    10:50 rxd 1st 30 unbroken then averaged 10

    ReplyDelete