Skills
Competition Athletes Have choice of Strength
Skills: Rope Climbs & Progression + Ring Work: Dead Hang into inverted hold
WOD - 7 Rounds
1 Rope Ascent (2 Pumps)
7 G2O - 43/30
7 KB Swings 32/24
10m Growler Push (Low)
7 Ring Dips
Optional Finisher
Dead hang on rings & go into an inverted hold for 2sec. 5reps/set x 3 sets (Rest as needed)
Strength
ReplyDeleteBack Squat 158kg PB (got 160 back up just above knees then failed)
Happy with this previous was 150 this was at 85kg body weight. To days body weight is 75kg
WOD 20:50 weights were rxd
Subbed rope climb for hand over hand not using legs.
Round 1-2 x 5
Rounds 3-7 x3
No strength today. Inverted holds and then went into skin the cat a few times. Each time held ring with false grip.
ReplyDeleteWOD: 24.55. Fairly slow time but then again I wasn't trying to break records today.
Weights were Rxd. All but the last rope climbs were to the 15' mark in 2 pumps. My footing slipped on the last jump, resulting in 3 pumps on the 7th climb.
Skill - practiced rope climbing. Nice to do it with actual SHOES this time.....!
ReplyDeleteWOD 25min cap....only had LAST growler to do! Booooo! But I'm not too upset coz I worked really hard.
Scaled: G2O 20kg/KB 16kg/dips orange band
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ReplyDeleteSkill- Practiced rope climb
ReplyDeleteWOD: Scaled G20 40Kg, KB 18Kg, Dips red band
Capped the 25min :-( Got to 1xG2O on the sixth round (that was hectic) was about 1foot short of the yellow marker ( no jump start) on the rope climb. Realised i could do inverted hold on the rings. (they mite be my new friend)
Everyone pushed themselves in the 9.30am class- kept me motivated. cheers guys
Snatch pull work with Jody up to 45kg
ReplyDeleteWOD modified by Jody
7 rounds Time 23:24
1 rope climb
7 muscle cleans @30kg unbroken
7 swings @ 24kg unbroken
max rep muscle ups 1,3,3,2,3,3,3,
3 x T2R 16,16,22
Adios Amigos
Strength PB'd deadlift 140kgs, previous 124 so very happy!
ReplyDeleteWOD : got caned today i think i finished 24:50 10 secs before cutoff! G2O 40 kgs, KB 24 kgs so both were scaled.
Skills - Inverted holds, 4 reps at a time before grip strength gave out. Complex (Dead hang - inverted hold - skin the cat - inverted hold - L sit)
ReplyDeleteWOD - 23.05 rxd, great wod, destroyed the forearms !
Did PT with HC, this elephant is trying to work on being more agile.
ReplyDeleteWOD R'xd 22:30
ReplyDeleteTime for a moscow mule seen as we are blogging about animals. E OR