TOP DOG Ring
This is what the Rxd & Masters, Male & Female are fighting for.
Strength/Skills
Catch a missed strength session (Back Squat or Jerk)
OR
Work 2 Skills
WOD 5 Rounds
1/2 Gasser
3 Squat Snatch @ 3/4 Bodyweight
9 KTE
5min from last person finishing
Tabata Deadlifts @ same weight as Snatch
Stabilization
30 Ring Push Ups
Post to comments
Backsquat
ReplyDelete5@113,3@128, 3@130
Wod
9:02 (40kg OHS)
Tabatta dead lifts @60kg
12,12,12,9,9,9,9,9
Skills - Double Unders, did a PB of 22 unbroken today..whoooo :D
ReplyDeleteWOD: 9:27 @ 23kg's
Not my best movement so just when to a weight in which i could work on form more then pushing myself. I was happy with the end result
Tabatta Deadlifts @ 60kg, 9,8,7,6,5,6,6,5
30 Pushup on the rings
Awesome turnout with the sunshiners this morning, love being back in the morning.
Skills - Snatch
ReplyDeleteWOD: 8:37 RX'd (60kg Snatch)
Tabatta: Lowest round was 8 so at least 64 total reps minimum.
Good workout today. :)
Practiced the skill transfer complex HC showed me at PT this week.
ReplyDeleteBack squat: 5 @ 45kg, 3 @ 55kg, 2 @ 60kg
WOD: 10:47 (25kg)
Tabata deadlifts: 15reps for every round
30 ring push ups: (10, and then 3's & 2's)
Hip is really giving me grief at the moment.
Skills: Double unders feel big improvement on these. Got about 20 out.
ReplyDeleteWOD: Modified it to 20kg overhead squats & sit ups with 10kg plate...7:40
Tabata deads: lowest round was 12 reps @ 40kg
Leg exercises really PISS ME OFF.
ReplyDeleteSquat Snatch was a miserable 30kgs.
Tabata dead lifts was 16 @ 30 bloody kgs....
WOD was 8:49
Back squat- 5@55kg 3@60kg new PB as my old 1 or 2rm was 50kg :)
ReplyDeleteWOD: 9:06 30kg
really enjoyed this WOD today it was awesome! im really pleased with my snatch! thanks for the push shane ;)
DL- lowest 8
push ups- 20 unbroken then broke the last 10.
Did ring pushups at StMarys
ReplyDelete30 straight
Did Double unders for skills
67 in a row
Skills spent building up the snatch to 60kg for WOD
ReplyDeleteWOD-11.08@60kg. Just not comfortable at this weight yet, but i will be.
Tabata Deads @ 3/4 B/W=78reps
Ring Push Ups-19 + 1 + 5 + 5 = 30
skill
ReplyDeletehspu 4,2,2,2,1
strength
back squats 110x5,120x3,130x1
i hear you jody
wod
13.12rxd (65kg)
focus was completing rxd, looking shaky in rnds 2 & 3 but finished rxd, so happy with that
tabata dl (65kg)
10,10,10,10,10,10,10,12
ring push ups
30 unbroken
Back Squats - 77 (5), 88 (3), 98 (4).
ReplyDeleteWOD - 10.47 rxd (40kg)
Thanks for the tips with the Snatch Glenn, will practise more with lighter weights.
Tabata deads -lowest score was 2!!!! My erectors were getting tight and my hands are SO sore.
Great wod, thanks!
Guess who wants that ring, need to find cheap reliable hit man to elimate the competion.
ReplyDeleteJohnny Rocco your Italio you got cousin in La Mafia !