Mobility WOD: http://mobilitywod.blogspot.com/
Strength
Power Clean & Jerk
3-3-3
WOD 3 Rounds
Full Gasser
9 Hang Power Cleans 80/50
6 Jerks 80/50
Stabilization
4x10 T2B
Post loads/time to comments
Strength
Power Clean & Jerk
3-3-3
WOD 3 Rounds
Full Gasser
9 Hang Power Cleans 80/50
6 Jerks 80/50
Stabilization
4x10 T2B
Post loads/time to comments
Power Cleans/Jerk: 80kgs x 3 sets
ReplyDeleteWOD: 11.27 Rx'd.
Focus was to keep a constant pace and complete all hang cleans unbroken. Crashed and burned on the 3rd round, had to drop the bar, my forearms were about to explode.
T2B: Completed 10, 10, 10, 5, and 5.
Awesome Effort Brendon on the 80kg HPC.
ReplyDeletePower Cleans/Jerks 3@70kg,3@75kg,3@80kg
WOD 7:01 @ 50kg
warm up: practiced DU im starting to see an improvement just got to get the power jump and flick of the wrists right!
ReplyDeleteI did my own WOD i made up with the help of shane :D
its an Origin Of Energy Style WOD, for muscle & metabolism building!
5 rounds, 3 Exercises, 30mins
40/40 *(40 secs working then 40 secs rest)
Right arm dumbbell chest press on swissball (11.36kg)
rest
Left arm dumbbell chest press on swissball
rest
Right single leg KB DL (20kg)
rest
Left single leg KB DL (20kg)
rest
UI pulls (or TRX)
Core:
60/60 *(60 seconds working on one exercise then 60 seconds on another, no rest in between sets, 3 rounds total= 6 mins)
- 60 seconds of heel digs or leg extensions with back on the floor (whatever u want to call it lol)
- 30 seconds of side hover with a twist, then the other 30 secs on the other side.
really enjoyed this workout!
thanks HC for letting me come in early!
Power clean & jerk: 50, 50, 55 (failed on 3rd rep)
ReplyDeleteWOD: 7:53 40kg
Power clean and jerk
ReplyDelete70,80,85(1),85(1)
WOD
7.58(60kg)
T2B
4 x unbroken
Pwr C&J - 60,70,75(1F1)
ReplyDeleteWod - 6:31 @ 50kg
T2B - 4x10 (need to work on the no swing kip)
WOD: 5.32 @ 30kg
ReplyDeletePower Clean & Jerk:
3 @ 55kg (F on 3rd)
3 @ 52.5kg
3 @ 55kg