Wednesday, February 17, 2016

WEDNESDAY

Zooper Doopers after class :-)

(A1) Bench Press
4 Sets x MAX Reps
Start around 75% 0f 1RM & build in load
(A2) Strict Pull-ups
Match the same amount of reps from Bench

(B1) With a Running Clock
At the 0:00
12-9-6
Power Cleans: 65/45/35
Ring Dips

Recover 2 minutes

(B2) 3 Rounds
 5 x Front Squat: 70/50/40
30 x Double Under's
 5 x Front Squat: 70/50/40
30 x Double Under's
2 Minute Recovery between rounds

14 comments:

  1. A) Bench Press
    8/8 @ 50kg
    8/8 @ 52.5kg
    8/8 @ 55kg
    6/6 @ 55kg

    B) Rxd
    0.00 - 5.11
    7.11 - 8.49
    10.49 - 12.24
    14.24 - 16.12

    ReplyDelete
  2. A)75x8,80x8,85x8,100x2
    All pullups completed
    B)15.41 rx'd

    ReplyDelete
    Replies
    1. Some ring dips and front squats were a bit dodgy too.

      Delete
  3. A) 7 reps @ 80kg and 7 strict pull-ups unbroken
    B) 13:45 Rx

    ReplyDelete
  4. A) 77.5 x 12, 80 x 10, 82.5 x 7, 85 x 5. Pullups completed.

    B) 17:16, first time for 30 unbroken du's.

    ReplyDelete
  5. B) 11:54 push ups instead of ring dips

    ReplyDelete
  6. A) 60x10, 65x10, 70x7, 80x7 Pullups complete.
    B) 17:10 rx. Average ring dips

    ReplyDelete
  7. This comment has been removed by the author.

    ReplyDelete
  8. A)
    41.25kg x 5
    42.5kg x 7
    45kg x 8
    47kg x 4
    SPU 4,6,5,3
    B) On Fire Today, beat all the lab rats !

    ReplyDelete
  9. a. 57.5kg(8), 52.5kg(8,8) Only 3 sets as shoulder abit sore.
    b. Rxd
    0 - 3.26
    5:26 - 7:50 (2:24)
    9:50 - 12:39 (2:49)
    14:39 - 17:28 (2:49)

    ReplyDelete
  10. A) 40 (12), 42.5 (8), 45 (5), 47.5 (3)
    12, 8, 5, 3

    ReplyDelete
  11. A 32x13 35x10. 37.5x8. 40x6 pull-ups 4 3 4 3
    B wod1 4.39
    Wod2 6.39-7.12
    9.12-10.48
    12.48-14.34

    ReplyDelete