Deads worked up to 89kgs x3 Wod A) 52kg deads and push press with 12kg bells 4 minutes something!! Wod B) Annie.. Love annie!! 5:36... all double unders unbroken except for first 50 which was 30 and 20. Shaved 1:30 of my last attempt at Annie! Yippee.. Next time going for sub 5
(A) Worked up to 90kg (B) Deads @ 50kg & HSPU with 2 ab mats - 6:49 (C) Smashed my time from my last attempt at Annie too - 9:42 (my time a couple of Saturday's ago was 12:37)!!
Worked on Power Snatch off the boxes, and used 25kg for the WOD instead of deads. Only got 1 full round out and my back carked it. Modified Annie to a half gasser instead of sit-ups, 5:48. That was fun! One Ring Dip every 30 seconds for 4 mins, yellow band.
Competitor Prep Warm Up: 2 rounds Row 250 Meters 15 Kettlebell Swings (32/24 kg)10 Burpees5 Muscle-Ups all in singles (A) Deadlifts 5 x 3 100,120,140,160,180 (B) 7X3 Hi-Hang Clean + 1 Jerk @ 40,50,60,70,70,80,80kg (C) 3X8 Weighted Strict Pullups used bodyweight for 7,5,4 with strict ring dips in between for 6,4,3. Conditioning "Diane" 21-15-9 Deadlifts 102/70 HSPU Completed a heavy Diane @ 120kg saturday in 13:40 so tonight is a rest.
Diane @ 80kgs & 1 abmat - 14.21. Could have completed it rxd but wanted to save some for the weekend.
Instead of Annie I rowed until the last person in the group finished the WOD. So I rowed for 10minutes at a medium pace. 2.7km. This didn't feel too bad.
Still trying to work out my gmail account to display my name.
Annie - 8:04 RXD. Surprisingly, the double unders were great and it was the sit ups that held me back. Still have poor core strength after the hernia surgery in August
Deads worked up to 89kgs x3
ReplyDeleteWod A) 52kg deads and push press with 12kg bells
4 minutes something!!
Wod B) Annie.. Love annie!! 5:36... all double unders unbroken except for first 50 which was 30 and 20. Shaved 1:30 of my last attempt at Annie! Yippee.. Next time going for sub 5
(A) Worked up to 90kg
ReplyDelete(B) Deads @ 50kg & HSPU with 2 ab mats - 6:49
(C) Smashed my time from my last attempt at Annie too - 9:42 (my time a couple of Saturday's ago was 12:37)!!
Worked on Power Snatch off the boxes, and used 25kg for the WOD instead of deads. Only got 1 full round out and my back carked it.
ReplyDeleteModified Annie to a half gasser instead of sit-ups, 5:48. That was fun!
One Ring Dip every 30 seconds for 4 mins, yellow band.
(A) Worked thru all 5 rounds upto 75kg.
ReplyDelete(B) 6.50mins WOD Worked with 40kg DL with HSPU walking up the wall but solid hand stands. Last round used strict press instaed of HSPU 7kg.
(C) 9.40 mins 25,20,15, 5, with 6 completed double unders with the rest attempts and singles.
Enjoyed today alot. Felt fitter than I have in a while.
Competitor Prep Warm Up: 2 rounds Row 250 Meters
ReplyDelete15 Kettlebell Swings (32/24 kg)10 Burpees5 Muscle-Ups all in singles
(A) Deadlifts 5 x 3 100,120,140,160,180
(B) 7X3 Hi-Hang Clean + 1 Jerk @ 40,50,60,70,70,80,80kg
(C) 3X8 Weighted Strict Pullups used bodyweight for 7,5,4 with strict ring dips in between for 6,4,3.
Conditioning "Diane" 21-15-9 Deadlifts 102/70 HSPU
Completed a heavy Diane @ 120kg saturday in 13:40 so tonight is a rest.
Trained at home - caught up yesterday's session.
ReplyDeleteHeavy Deads: 100, 123, 140, 160, 165.
ReplyDeleteDiane @ 80kgs & 1 abmat - 14.21.
Could have completed it rxd but wanted to save some for the weekend.
Instead of Annie I rowed until the last person in the group finished the WOD. So I rowed for 10minutes at a medium pace. 2.7km. This didn't feel too bad.
Still trying to work out my gmail account to display my name.
Deadlift - 100, 123, 140, 163, 165.5 (F)
ReplyDeleteDiane - 8:17 RXD
Annie - 8:04 RXD. Surprisingly, the double unders were great and it was the sit ups that held me back. Still have poor core strength after the hernia surgery in August
DeadLift: 88kg
ReplyDeleteDiane: 11.50 @ 53kg
Annie: 7.04 Rxd