Mobility WOD-Squat Cycle 3
(A) FRONT SQUAT
1x5@60% - 1x5@65% - 2x5@70%
BACK SQUAT
1x10@60% - 1x8@70% - 1x8@75% - 1x8@80%
**Part (A) needs to be done in 30min, & (B) ready by 35min. Let's be organized Team.
(B) Individual
50-30-25 Reps of
Wall Balls 9/6kg & 10ft
Pull Ups
Double Unders
2min Recovery
3 Rounds
Run 400m every 3min **If your unable to perform 50-30-25 within 11min, then omit the 400s
(B) Team
100-60-50 Reps of same movements as Individuals but partition as needed. Remember focus on as many unbroken reps each time you work. Runs are done relay style for 3 rounds each.
Completed all front and back squats as per per program.. the last 8 @ 80kgs for the BS was awful...only just made it...
ReplyDeleteMan part B was long and tough!!!
Lappo and I teamed up and finished in 26 mins (forget the seconds)
Both did well on the 400 relay at the end and consistantly got faster each run.. Lappo's best run was 1:22 i think and mine 1:27.
I got out 20 unbroken pullups!!! Yay!! new PB Jody gave me a bit of a demo after of my kip and it was like a cross between a seal flapping and a fish out of water!! LOL oh well it is working hahah!
Front Squat: 75kgs, 81kgs, 87kgs
ReplyDeleteBack Squat: 93kgs, 109kgs, 117kgs, 124kgs
WOD: 22.38 Rx'd
Really need to work on double unders with dead legs. Always struggle following walls balls and today was no different. If I had those sorted my time would have been much quicker.
Runs: 2.05, 2.05, 1.54. Times were slow but had the consistency down pat today,
Front Squat:
ReplyDelete5@42kg
5@46kg
5@49kg x 2
Back Squat:
10@51kg
8@60kg
8@64kg
8@68kg
Partnered with Nat for the WOD.
Subbed Ring Rows for Pullups and 4kg Wall Ball to 10' Target
20.06min
F.S 72,78,84,84 B.S 93, 108, 116, 124 all completed on Saturday with 2 muscle ups between each working set
ReplyDelete