WOD 17:40 Did this one at home. Increased deads to 155lb,(unbroken) Increased Boxes to 26" 5x6reps Scaled hang squat/celan 95 lb 5 x 4reps KB swings @32kg 5 x 6reps (First timer at 32kg....Crikey!!). Scaled push jerks to 95lb 5 x 4reps scaled pullups (red band) 5+4 then 1 and 2's.
Finisher: 100 dip challenge day 7. 7 ring dips, orange band, unbroken. Uneven farmers carry: 75m x 4sets (unbroken), one hand 20kg bar, other hand 25kg bumper with rope through centre. Active rest between sets, walked fast 75m back to start then back to load.
Me and Swantzy battled it out for Bronze looking at those times. The big fella got me by a second. 13:28 @ 60kg & 26inch box. Mobility WOD this morning
WOD 14.01 minutes (scaled)
ReplyDeleteDL 20kg
Box jumps 12 inch
Hang Squat cleans 20kg
KB 8kg
Push jerks 20kg
Pullups - TRX Style (not the dinasour t-rex as I called it today).
WOD: 8:06 RXD
ReplyDeleteOHS: 5,5,5,5,5
40,50,60,70,75F
Tabata rowing: 838m
Just a heads up guys. The bell swings are 32/24kg. My bad for putting barbell weights in pounds & KB in kg.
ReplyDeleteWOD 15:22, scaled to 24kg KB.
ReplyDelete8.30. Hang power clean instead.
ReplyDeleteWOD 17:40 Did this one at home.
ReplyDeleteIncreased deads to 155lb,(unbroken)
Increased Boxes to 26" 5x6reps
Scaled hang squat/celan 95 lb 5 x 4reps
KB swings @32kg 5 x 6reps (First timer at 32kg....Crikey!!).
Scaled push jerks to 95lb 5 x 4reps
scaled pullups (red band) 5+4 then 1 and 2's.
Finisher: 100 dip challenge day 7. 7 ring dips, orange band, unbroken.
Uneven farmers carry: 75m x 4sets (unbroken), one hand 20kg bar, other hand 25kg bumper with rope through centre. Active rest between sets, walked fast 75m back to start then back to load.
front squat 3,3,3
ReplyDelete110,115,121
wod 7.28rxd
practiced muscle ups
max height box jump 144cm. which was 24" box + 10x20kg bumpers (i think)
Me and Swantzy battled it out for Bronze looking at those times. The big fella got me by a second. 13:28 @ 60kg & 26inch box.
ReplyDeleteMobility WOD this morning
Cause I'm a good bloke, I completed the WOD with rusty, so it was at 64kgs.
ReplyDelete13.27 Rx'd
WOD: 16:23 (scaled)
ReplyDeleteDeadlifts 46kg
Box Jumps 24'
Hang Squat Cleans @ 36kg
KB Swings @ 24kg
Push Jerks @ 36kg
Pullups (scaled red band) 10,5,5,5,5
Feel I should have used more weight during WOD.
Clean Complex(Full & Hang) to 50kg 5rep