Strength
Deadlift (Deload)
1st working set 40% 1rm
2nd working set 50% 1rm
3rd working set 60% 1rm
WOD
Veronicas Revenge
For Time
Run 800m
3 Rounds of;
10 B/W Deadlift
20 KB Swings 24kg/16kg
30 Push-Ups
Run 800m
Compare http://crossfitpenrith.blogspot.com/2009/12/veronicas-revenge.html
Post loads/time to comments
Deadlifts:60,75,90
ReplyDeleteWOD 18:50 RXD
First round all reps unbroken
Second round Deadlifts,Kettle bells unbroken
Pushups in 3 sets
3rd Round Deadlifts Kettlebells unbroken
Sets of 5 for pushups
Deads
ReplyDelete80, 90, 100
WOD-19.45 R'xd
1st 800m-3.20
2nd 800m-4.00
Did the deads and swings unbroken
Puhups Tabata Style
1st Round 8, 8, 7, 7
2nd Round 8, 8, 5, 5, 4
3rd Round 5, 5, 5, 4, 4, 4, 3
Much Much Better on Push-Ups
Dead lifts
ReplyDelete40, 45, 55
WOD RXD all sets unbroken 13:53
Adios Amigos
Deads 80, 100, 120
ReplyDeleteWOD: 18.33 rxd
All deads and swings unbroken
It was good to do a workout with the night owls.
DeadLift:
ReplyDelete40% @ 47.5kg
50% @ 60kg
60% @ 70kg
WOD: 17.08 Rxd
Deadlifts: 55kg @ 40%
ReplyDelete70kg @ 50%
85kg @ 60%
WOD: 16:18 Rxd
WOD - 21.11 (40KG deadlifts, push ups on knees)
ReplyDeleteDeadlifts
ReplyDelete5 @ 60kg
5 @ 75kg
5 @ 90kg
WOD
16:57 as RXD
Deadlifts and KB swings unbroken. Push ups really slowed me down