STRENGTH
Deadlift -5-5-5
CONDITIONING
Run 800m
50 D/U
40 KB Swings 24/16
30 Pullups
20 HSPU
THEN STRAIGHT INTO 3 Rnds
4 Deadlifts 130/95
8 Burpee
*Deadlifts - Can drop on Last rep only. Feet no wider than shoulders & grip outside knees.
*Burpees - Rabbit style, C2G with hips open on jump & Hands must clap behind ears before landing
Deads: 143kgs, 153kgs, 153kgs.
ReplyDeleteWOD: 18.55 (1r & 1b band HSPU).
Completed 1 Rxd HSPU under fatigue but still need to build endurance with these.
dl 155,165,173
ReplyDeletewod 12.29 rxd
Deads worked on 3 reps of 80, 85, 90%
ReplyDelete72.5kg, 76.5kg, 81kg
Wod 13:22 deadlifts @ 75kg
Congrats Courtney on a beautiful first bar muscle up X
Adios Amigos
Yeah well done courts.
ReplyDeleteAlso heard there's a 250 Double Under Club now.
ReplyDeleteDL @ 60kg
ReplyDeleteMod WOD:
Tyre flip, then 5 sledge hammer tyre whacks till first runner came back - about 3min? Awesome!!! Totally recommend the sledgehammer, WHACK!
50 24" step ups
40 12kg KB swings
30 pull ups (5 red band, rest blue)
20 HSPU (5 red band, rest blue)
DLs @ 50kg
Burpees without the jump.
and also set a new record for most bands out in a WOD. At one stage I had FIVE...... :-D kind of a simultaneous brain freeze and strength freeze. Wasn't pretty.
Wod time 20:07 killer WOD
ReplyDeletedeadlift 73x5 83x5 93x5 (worked with darren and judy)
ReplyDeleteWOD scaled 14.11 ( 2 mat HSPU but 18 in row
deads at end of wod 85k)
WOD-19.16 R'xd
ReplyDelete800-3:06
D/U-1:00 Unbroken
K/B-1:30 Unbroken
P/U-1:30 10,10,Singles
H/S-7:00 3's,2's&Singles
Deadlifts & Burpees
3:16mins
Holy Shit I was just reading what I missed out on on tuesday, and im kinda glad i didnt get there!! OUCH!! lol
ReplyDelete