Margaret in a blur of Double Under madnessStrength/Skills (25min)
Catch a missed Strength Session
Work skills
WOD 3 Rounds
10 Power Snatch 45/35
15 KB Swings 24/16
10-15-25 metre shuttle
*Athletes start at cone then sprint 10m & touch line with hands, pivot & sprint 15m & touch line then pivot & sprint final 25m.
Stabilization
30 Pistol Squats
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Catch a missed Strength Session
Work skills
WOD 3 Rounds
10 Power Snatch 45/35
15 KB Swings 24/16
10-15-25 metre shuttle
*Athletes start at cone then sprint 10m & touch line with hands, pivot & sprint 15m & touch line then pivot & sprint final 25m.
Stabilization
30 Pistol Squats
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STRENGTH:
ReplyDeleteBack squat: 5 x 75%, 5 x 80%, 5+ x 85%
Based on 1RM of 100kg
5 x 67.5, 5 x 72, 21 x 76.5
OHS: 5 x 80%, 5+ x 85%
Based on 1RM of 45kg
5 x 30kg, 6 x 35kg
WOD: As Rxd
9.06
Power snatch wrecked me the 2nd & 3rd Rounds.
Pistols:
30 Alternating using the ring as support.
Skills: HSPU 2 and 3 Ab mats
ReplyDeleteWOD: 4.48 Rx'd
Pistols with rings
strength
ReplyDeletebench press 90x4,3,3
wod
6.50rxd
pistols
3x5 each leg
What a Great action shot. Nanna the WIZZZ Kid
ReplyDeleteToday I did the FILTHY FIFTY thanks Tysha for being my Filthy Partner and doing so well , even after attacking you with my rope WTF I couldnt do that agin if I tried. Pity I wasnt doing an Accuracy WOD !!!
WOD RXD 29:59
Adios Amigos
Strength
ReplyDeleteMuscle up to ring dip 1 muscle up 5 dips
5 sets
Wod 5:02 Rxd
Pistol Squats with 5 kg dumb bells
WOD 8:56 Rxd
ReplyDeleteDid it requested by the snatch is a hard movement for me, disappointed with my effort but hopefully in future WOD i can improve on this.
You will Johnny.
ReplyDeleteHad PT with Veronica this morning working on my HSPU. Worked strict HSPU this morning with wider hands and closer to the wall and felt much stronger. Thanks VRon. I will get a strict one before Xmas.
Tonight i did some strength work.
Max Rep thrusters @ 60kg by 3 sets. 6, 6, 6
and Kipping HSPU in between. 3, 2, 2
I'm with you Johnny, i am starting to enjoy thrusters, especially the heavy ones. 60kg is the new 40.
Great pic & caption! Madness Margaret! haha
ReplyDeleteDid filthy fifty with Lynne today, thanks Lynne for sharing in the pain. You killed it! Well done & your rope skills are impressive! haha So funny
WOD: DNF rxd 32 double unders away from finishing. Did K2E on rings as hands are ripped. Hard work
WOD: 6.41 Rxd
ReplyDeleteJody, yep you'll definately have that strict HSPU by Christmas...easy, and thank you.
Skills/Strength
ReplyDelete1.4 km run 8:23
worked on box jumps
wod: 7:47 - 20.5 kg power snatch
WOD
ReplyDelete6:25 as RXD