Trained with the CFS crew tonight. Strict Pullups B/W & L-Sit straight legged off pullup bars 15,15,15
D-T R'xd 13:06 Didn't race through but had a plan and was happy with my efficiency throughout. 11 Deads drop, 1 dead 8 HPC drop, 1 HPC & 6 Push jerks all rounds but missed the last jerk in round 5 which cost me about a minute.
No skills today. Made up for 20 rm I missed out last night.
ReplyDelete20RM - 122.5 kgs
WOD: 20.41 Rx'd
Attempted 500 m row. But failed at 1.30. Possibly not the best idea after a 20 rm back squat. Hence the name, Swantzy I suppose.
failed 20rep back squat 120kg (15)
ReplyDeleteohs 3,3,3
90,95,101(pb)
prowler push
every 30sec 1x20m max effort for 10mins
not even a 3rd pb for the week softened the blow of failing the 20rep back squat. if the legs feel ok i'll have another crack this arvo.
Mobility: hamstring band 'flossing' for L-sit - works good!
ReplyDeleteStict weighted pull ups:
5,5,5,5
20,25,30(3),30(4)
4x15sec L-sit (2x on paraletes)
WOD: Rxd (1st Rnd at 75kg)
Time: 11:35 (1min silence)
Tabata: running total
- 24kg KB swings: 72
1min rest
- DU: 274
Nice work on your OHS PB Dan!
From memory:
ReplyDelete2 BW strict P/U
4 with yellow band
3 with orange band
5 with red band x 3
LOL!
WOD: 11:19 (I think) with 30k
Tabata gymnastics holds - owwwwwwwww!!!!
Weighted Pullups. BW, 5kg, 10kg (3)
ReplyDeleteWOD @60kg. 14:17. Started at 70, but struggled with the PJ in the 1st RND.
Trained with the CFS crew tonight. Strict Pullups B/W & L-Sit straight legged off pullup bars 15,15,15
ReplyDeleteD-T R'xd 13:06 Didn't race through but had a plan and was happy with my efficiency throughout. 11 Deads drop, 1 dead 8 HPC drop, 1 HPC & 6 Push jerks all rounds but missed the last jerk in round 5 which cost me about a minute.
Dan M?
Strict pull ups 3 2x5 on yellow band
ReplyDeleteD-T 12.58 rd 1 35k all others 33k
Strict pullup 3 2x5 yellow band
ReplyDeleteD-T 1 rd 35k others 33k 12.58
No extra weight used.
ReplyDelete5,5,3(Couldnt sting the last 2 togther),10(yellow band)
WOD - 15.11
44kg