A) ran the 200m, 6 rounds + 200m row to finish B) Deficit deads 3+3+3 60/60/80kg felt looser in the hammies after deficit sets, so had a crack at 1RM 100x3, 120 x3, 130 (prev PB) x1, 133 x1 (new PB). BTW...Nice flash off my noggin' coach. LOL
Did a team WOD version with Dave at CFS tonight then a deadlift congo line. It was a drop off when you get left behind on the weight for 5 reps. With 2 men standing it was a max reps at 160kg. Athlete A 9 reps Athlete B 5(NO HOOK GRIP) Athlete A giggles.
Up at 5 for the labbies. It is a beauty tomorrow. Can't wait to have a crack at this with the Night Owls at CFP.
WOD: 8 Rounds with Little Brutus - as seen above!
ReplyDelete(5 rounds running, 3 rounds rowing).
Deficit Deads: 60 kgs on one 20kg plate.
A) Ran the 200m
ReplyDelete- 9rnds, run + 27reps
B) deadlifts standard
- 5,5,5
60,100,140kg
- 10x 163.6kg
A) ran the 200m, 6 rounds + 200m row to finish
ReplyDeleteB) Deficit deads 3+3+3 60/60/80kg
felt looser in the hammies after deficit sets, so had a crack at 1RM
100x3, 120 x3, 130 (prev PB) x1, 133 x1 (new PB).
BTW...Nice flash off my noggin' coach. LOL
Did a team WOD version with Dave at CFS tonight then a deadlift congo line. It was a drop off when you get left behind on the weight for 5 reps. With 2 men standing it was a max reps at 160kg. Athlete A 9 reps Athlete B 5(NO HOOK GRIP)
ReplyDeleteAthlete A giggles.
Up at 5 for the labbies. It is a beauty tomorrow. Can't wait to have a crack at this with the Night Owls at CFP.
did strength first
ReplyDeletegood mornings 8-8-8
60,62.5,65
deadlifts 3x5 180kg
15 mins snatch drills with dowell
wod 9 rnds 200run
wasn't going to do wod and probably shouldnt have. lower back and hammys didn't want anything to do with this wod after strength