Mobility WOD:
Strength
OHS
3-3-3-3
WOD 21-15-9
OHS 40/30
KTE
(This is a fast paced WOD. If your using the requested weight & its heavy for you, then reduce the weight. "Just for today")
Rest
3 x Full Gasser with a 2min rest from last person finishing
Stabilization: 10 x 1 arm & 1 legged Deadlifts with a KB. Go as heavy as possible (5 each leg)
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Strength
OHS
3-3-3-3
WOD 21-15-9
OHS 40/30
KTE
(This is a fast paced WOD. If your using the requested weight & its heavy for you, then reduce the weight. "Just for today")
Rest
3 x Full Gasser with a 2min rest from last person finishing
Stabilization: 10 x 1 arm & 1 legged Deadlifts with a KB. Go as heavy as possible (5 each leg)
Post to comments
OHS - 60kgs for each set of 3. Felt really comfortable towards the last set - ready to pump this weight next time round.
ReplyDeleteWOD - 6.35 Rx'd
Kipping movement still slows me on KTE
Sprints - 40sec, 37sec, 38sec
Stabilization - 32kgs KB
Bring on tomorrow.
WOD 11:19 @ 22kg OHS
ReplyDeleteFull Gasser: 30,32,34
Really really struggled with OHS today, but thanks to Jody i know were i have to improve. On the other hand was really happy with my gassers thanks to Shane H & Rocco side by side of me & of course JC, Juz & Courts. Love the atmosphere this morning & that what i LOVE about CFP/CFS :D
thanks johnny you realy stepped it up on that last gasser great work
ReplyDeleteohs 3@60kg 3 sets of 3@70kg new pb
wod 4.49 rxd very happy to get sub 5min
gassers 29 31 cant remember last one think around 37 or so
OHS - 30,40,50(2F),45
ReplyDeleteMetcon - 4:09 (30kg OHS) all reps unbroken
Gassers - 32,29,30
KB Deads - 24kg.
Ouch!
Oops Gassers were 42,39,40
ReplyDeleteI'm not that quick
WOD - 6.25 (15KG OHS, Knees to somewhere!)
ReplyDeleteGassers 38, 37, 36
OHS: 42.5, 45, 47.5, 47.5
ReplyDeleteWOD: 9:10 30kg & most reps were knees to elbows...these need more work as they slow me down.
Didn't do gassers today
OHS(full snatch into position then 3 reps)
ReplyDelete60,60,65,70
WOD - 5.55rxd
Gassers
31,33,34
OHS-80, 80(F 1), 80, 80(F 2)
ReplyDeleteWas keen as to work on my shoulder strength in the OHS. This weight was my previous 1RM. Ready to move onto 85kg.
I was late again so no stength work for me
ReplyDeleteWOD
7:57 as RXD. Been working on my OHS technique, wider grip and getting my butt out. Found that I had to breakdown my reps due to stress through my wrists rather than lack of strength in the legs or shoudlers
Gassers
35 secs
32 secs
33 secs
Ran barefoot the 2nd and 3rd attepmts, found I was slipping a little in the five fingers