Tuesday, January 5, 2016

TUESDAY

(A) 3 Position Clean & Jerk - 6 x 1 - Build in load.
1 x Clean from floor
1 x Clean from below knees
1 x Clean from above knees
1 x Jerk
NOTE: Complete complex without dropping bar.

(B) 10min - Elizabeth Ladder
3-6-9-12-15-18-21-24...
Ring Dips
Power Cleans: 61/43/38


Open Prep Extras
Gymnastics
(1) EMOTM x 5
HSPU - Strict Deficit Unbroken

(2) WOD 2
21-15-9
Cal Row
Power Snatch: 35/25/20
NOTE: This is real light & meant to be super fast unbroken.

(3) 1000m Recovery Row

14 comments:

  1. A) 40, 45, 50, 55, 57.5, 60kg
    B) 15+4 (some assisted dips)

    Extras
    1) Band assisted strict HSPU x 4 each set
    2) 7.21

    ReplyDelete
  2. A) worked up to 42.5kg
    B) 18 + 9
    40kg / used red band for dips
    Extras -
    1) Hand stand on walls
    2) WOD 2 - Completed but didn't take time
    3) 1000 metre row 5:30

    Practise double unders

    ReplyDelete
  3. 1) handstands with one pad!
    2) 6:15
    Recovery row. 3:29

    ReplyDelete
  4. A) 100kg, dropped 110 on the 2nd clean, knocked back to to 105, missed the third clean.

    B) 15's completed both dips and cleans, last 15 cleans were touch and go unbroken felt like a great ending to the wod. Thanks Glenn for the push at the end.

    C) 5:30 - snatches and row (around the wrong way)

    D) 3:58 for the recovery row

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  5. A) 55,60,65,70,75,80(f),80
    B) Started with Power Cleans
    15+6 Rx'd

    ReplyDelete
  6. A) 50,60,70,80,85,90
    B) 15+8
    Wod 2
    4:26

    ReplyDelete
  7. Part a

    A)40,50,60,70,80,85 (f)
    B)15+6 a few of the dips left a lot to be desired though!

    Part b
    4.54 row and snatches
    3.28 1000m row

    ReplyDelete
  8. A) 45, 50, 52.5, 55, 57.5, 60
    B) 12 +12 Rxd

    Prep:
    1) 10kg black plate deficit- 5, 3, 2, 2, 2
    2) 7:58 Rxd

    ReplyDelete
  9. A) 30, 35, 40, 45 (f), 45, 47 (failed on third clean)
    B) 18+15 @35kg and black band for dips

    ReplyDelete
  10. A) 50, 60, 70, 80, 85, 90

    B) 15+12 on the big rings.

    ReplyDelete
  11. A) 35, 40, 42.5, 45, 47.5, 50kg

    B) 12 Cleans into the 15's.

    Extra's (going off memory)
    HSPU: 3,3,3,4,4 (no deficit)

    Snatch/Row: 6.58

    Recovery Row about 5 minutes

    ReplyDelete
  12. A) 25, 30, 32.5, 35, 37, 40*
    B) 12 + 13 @ 35 with banded dips

    ReplyDelete
  13. Got to 43.5

    B 12 dips 12 cleans
    Hspu red band 5 5 5 3 3

    ReplyDelete