Mobility WOD: http://mobilitywod.blogspot.com/
Strength
Deadlift
10-10-10
40% of 1rm
OHS
10-10-10 @ (Scale as reqd) 25kg or 35kg
(Straight after a set of Deadlifts perform OHS) You must do 10 reps unbroken & at a steady tempo.
WOD 3 Rounds
Run 400m
21 KB Swings 24/16
12 T2B
Stabilization
3 Sets of 10 Prisoner Standups (Eyes Shut)
Today's MWod is all about getting ready for heavy overhead squats and some high rep deadlifting.Remember: If you don't see change, there is no change
Deads: 100kgs, OHS 35kgs.
ReplyDeleteWOD: 13.24 Rxd
Deads @ 75kg & OHS @ 35kg
ReplyDeleteWOD: 13:06 R'xd. Just getting moving again today but focused on my 400s & kipping T2B.
400s 1:28, 1.50, 1.50.
Was pleased with the kipping T2B getting 12 straight first set, dying in the 2nd & 3rd but progresed today.
Looking forward to Sat & Sun.
Courage, Ferocity Pride!
deadlifts 50kg OHS 35kg
ReplyDeleteWOD subbed run for row 10:42 Unbroken
Fastest 400m - 1:41 slowest 400m - 1:44
Looking forward to weekend too
Adios amigos
WOD: 10.53 Rxd
ReplyDeletePracticed rope climbs and HSPU (haven't done these for ages!)
ReplyDeleteStrength
DL 42kg / OHS 25kg
WOD: 12:01 rxd
First 400m <1:40. All KB swings unbroken. Couldn't manage the T2B unbroken though :(
DL 70kg / OHS 35kg
ReplyDeleteWOD: 11:13 Rxd
T2B Slowed me down a bit, no rhythm.
DL 50kg OHS: 25kg
ReplyDeleteWOD: 14:21 rxd
KB swings unbroken but T2B slow
DL 50/OHS 30
ReplyDeleteWOD - 12:23 rxd, tried to keep a steady pace tonight had more in the tank.. happy with that
Deadlift/OHS: 65kg/25kg
ReplyDeleteWOD: 14.06 Rxd
Unbroken KB, but really slow on the T2B
Deadlift:70kg/OHS 20kg
ReplyDeleteWOD:13:58
Deadlifts
ReplyDelete10 @ 70kg
10 @ 70kg
10 @ 70kg
OHS
10 @ 35kg
10 @ 35kg
10 @ 35kg
WOD
9:24 as RXD