Thursday, October 1, 2015

THURSDAY

10 Year Old Olivia performing Russian Kettlebell Swings
during the 9.30am Class.

A) Thruster
6-4-2-6-4
*Dump from shoulder only

B) For Time (17min Cap)
6 x Squat Clean & Jerk: 80/55/45
3 x Cindy
4 x Squat Clean & Jerk
2 x Cindy
2 x Squat Clean & Jerk
1 x Cindy

Cindy = 5 x Pull-ups - 10 x Pushups - 15 x Squats

Extras - Session 4
Technique Primer: Muscle Snatch + Push Jerk in Snatch 3x(3+3) (light)
- Power Snatch - 73%x1x3 OTM, 76%x1x3 OTM, 79%x1x3 OTM - If after these 9 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 minutes rest.
- Power Jerk - 73%x1x3 OTM, 76%x1x3 OTM, 79%x1x3 OTM - If after these 9 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 minutes rest.
- Good Morning - 22%x3x5 (% of Back Squat)

18 comments:

  1. 35kg x 6
    40kg x 4
    42.5 x 2
    40kg x 6
    42.5kg x 4
    B) 42.5kg
    14:17

    ReplyDelete
  2. Hello :)

    A)60kgx 6
    62kgx 4
    65kgx 2
    57.5kgx6
    60kgx 4

    B) 60kg
    14:34
    Pull-ups with band

    Liked today




    ReplyDelete
  3. A) 6@ 50,4@55, 2@60, 6@50, @ 55
    B) Transformed WOD to protect wrists
    C&J 6@ 50, 4@ 55, 2 @60
    200m run btwn rnds Time 9:53

    ReplyDelete
  4. A). 80, 85, 90, 80, 90

    B). DNF by 8 squats
    Not the best performance during the WOD today.

    ReplyDelete
  5. A) 60, 70, 80, 65, 75

    B) 13:33 rxd. Missed 2 lifts during wod, damn that was heavy.

    ReplyDelete
  6. A)60,65,70,60,65
    B)10.31
    70kg Clean and jerks (85% of 1rm)

    ReplyDelete
    Replies
    1. Extras week 1-session 2
      PJ+J-75,70
      PC-70 5x3
      PP bnk-40 5x4

      Delete
  7. Did the extras from yesterday this morning. Took some rest from the wod and strength today even though it looked good and went for unbroken DU and got 122, pretty happy with breaking into the 100 club.

    ReplyDelete
  8. A) 50,60,70. 55,65
    B) 8:51 rxd

    ReplyDelete
  9. A) 45, 50 x 3, 51.5, 45, 47.5kg

    B) 11.39 rxd

    Extras
    Power snatches - 36, 38, 40 then 45, 47.5, 50, 52.5, 54 - that's a new PB by 4kg :) wooooo.

    ReplyDelete
  10. A) 40, 45, 50, 45, 47.5
    B) 12:48 @52.5

    ReplyDelete
  11. A) Thruster
    50, 52.5, 55kg
    50, 52.5kg

    B) 12.46 Rxd

    Extras
    Clean: 47.5, 49.5, 51.5kg
    Clean Pull: 78, 81.5, 58.5kg
    Back Squat: HS=95kg, then 90.5, 85.5kg

    ReplyDelete
  12. Omg can't believe I forgot to post. Crazy mind altering WOD, in my top 5 hardest....

    A) 35, 37.5, 40, 35, 40

    B) far out crazy land. Thanks so much to Glenn for walking me through the last round when I thought it was impossible...

    40kg c&js
    1cm band

    16:40 can't believe I made the cap!

    ReplyDelete
  13. Omg can't believe I forgot to post. Crazy mind altering WOD, in my top 5 hardest....

    A) 35, 37.5, 40, 35, 40

    B) far out crazy land. Thanks so much to Glenn for walking me through the last round when I thought it was impossible...

    40kg c&js
    1cm band

    16:40 can't believe I made the cap!

    ReplyDelete
  14. Omg can't believe I forgot to post. Crazy mind altering WOD, in my top 5 hardest....

    A) 35, 37.5, 40, 35, 40

    B) far out crazy land. Thanks so much to Glenn for walking me through the last round when I thought it was impossible...

    40kg c&js
    1cm band

    16:40 can't believe I made the cap!

    ReplyDelete