WOD Run 400m (Weighted) THEN 3Rnds 10 Rolling Thrusters 25 Unbroken Double Unders THEN Run 400m (Be 5 Seconds faster than weighted) *Prep Group be 10 Seconds Faster
Front Squats 3x6 @ 80kg Weighted Pullups used 20kg KB x 3 reps, 28kg 1RM also used 5kg MedBall for KTE. Rolling thrusters, found a few abs I didn't know I had. Failed the row on the back end of the WOD, just had no legs. Had to concentrate on these movements as is easy to go into autopilot and forget to do the Power lean into the Thruster. Got all 3 rnds of the DU out, pretty chugged with that.
Mobility Work during warm up Clean to Front Squat 90,95(5F),95 Weighted Pull Up 16kg bell 400m Run-1:30 17kg Bulgarian Bag 400m Run-1:19 3 Rounds-13:30
Front Squat: 90kgs and 100kgs. First set via a squat clean, the rest on racks.
Weighted Pull Ups: 20kgs (strict pull up)
WOD:
First 400m with sandbag in green duffle bag - 2.25 Thrusters @ 43kgs. DU's unbroken Time of 4.35 2nd 400m: 2.20
The second run was crap, big time to say the least. So as punishment, sometime this week I am going to re claim my interval crown. That's at least 21 rounds, with a few extra for good measure.
After chatting with Jody at CFS this arvo, realized that I'd been a little slack on the strength. So I redid it at home. Clean to FS 3x6 @90kg then for punishment Clean to FS @100kg 7reps.
Weighted run w 10kg plate, only thing suitable there, awkward to carry, to say the least 2:04 Rolling thrusters were more like riling clean and jerk, didn't know wth I was doing - had to use 25kg as lightest option and wouldn't have been able to do the thrusters. Oh well. Alternated du/su to keep unbroken as possible 2nd run 1:48
Front Squats 3x6 @ 80kg
ReplyDeleteWeighted Pullups used 20kg KB x 3 reps, 28kg 1RM also used 5kg MedBall for KTE.
Rolling thrusters, found a few abs I didn't know I had. Failed the row on the back end of the WOD, just had no legs. Had to concentrate on these movements as is easy to go into autopilot and forget to do the Power lean into the Thruster.
Got all 3 rnds of the DU out, pretty chugged with that.
Mobility Work during warm up
ReplyDeleteClean to Front Squat 90,95(5F),95
Weighted Pull Up 16kg bell
400m Run-1:30 17kg Bulgarian Bag
400m Run-1:19
3 Rounds-13:30
Snatch work up to 39.5kg
ReplyDeleteWod 30kg 14:22
400m wtd 1:48
400m unwtd 1:44
As Jody reminded me "they weren't very fast Lynne" :D
Adios Amigos
Press 1rm 82.5kg pb
ReplyDeletePower clean to front squat 96,101,106
Weighted pull up 1rm 46.5kg
WOD 1.39 and 1.34, 11.22 rxd
Front Squat: 90kgs and 100kgs. First set via a squat clean, the rest on racks.
ReplyDeleteWeighted Pull Ups: 20kgs (strict pull up)
WOD:
First 400m with sandbag in green duffle bag - 2.25
Thrusters @ 43kgs.
DU's unbroken
Time of 4.35
2nd 400m: 2.20
The second run was crap, big time to say the least. So as punishment, sometime this week I am going to re claim my interval crown. That's at least 21 rounds, with a few extra for good measure.
Strength
ReplyDeleteBodyweight 55kg for 6-6-6
Got to 16kg pull up only just failed 20.
Wod rxd
1:48 run with big ropes
10:50 went out for 2nd run
Came back 12:30 so 8 seconds faster (I think)
Then 5 sets 5 DB STRICT PRESS on the minute
Tabata ring dip with yellow band
After chatting with Jody at CFS this arvo, realized that I'd been a little slack on the strength. So I redid it at home.
ReplyDeleteClean to FS 3x6 @90kg then for punishment Clean to FS @100kg 7reps.
FS 3x6@30kg
ReplyDeletePull ups no band 5x2
wOD
Weighted run w 10kg plate, only thing suitable there, awkward to carry, to say the least 2:04
Rolling thrusters were more like riling clean and jerk, didn't know wth I was doing - had to use 25kg as lightest option and wouldn't have been able to do the thrusters. Oh well.
Alternated du/su to keep unbroken as possible
2nd run 1:48
14min something, lost my paper