(A) - Skills/Strength
(B) - 7 rounds (Unbroken)
5 TnG Deadlifts 110/80kg
10 Wall Ball 9/6kg 10/9ft
15 KB Swings 24/16
NOTE: 1min Recovery between Rounds.
Walk between transitions & set yourself so that every rep has as perfect form as your ability allows.
A) Skills: 5 rounds, Thrusters 3 @ 41kg. 400m sprints in between 3 @ 2:00-2:05min.
ReplyDeleteB) 7 rounds in 15:27
81kg Deads x 5 , 9kg wall ball x 10 l, 20 kg KB x 10
Goal was to find weights and rep range to give a consistent time domain of 1:20 /round. This would be a time of 15:20. So happy with 15:27.
PM, PT did HERO WOD, "GRIFF" with HC
DeleteIn honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle.
Travis is survived by his son Elijah.
■Run 800 meters
■Run 400 meters backwards
■Run 800 meters
■Run 400 meters backwards
WOD 25:47 (2:47,3:22,6:09,3:35,3:50,6:04 splits)
Stoked that I finished the WOD unbroken.
(A) Worked on handstands
ReplyDelete(B) 16:30 rxd
Need to start learning to love the KBs... hating on them so much at the moment! Had to break up the KBs in round 5 which I was disappointed with.
Brooke
ReplyDeleteA) worked on pull ups, handstand push-ups and ring dips for skills/strength
B) 15:34
Used 60kg for DL, everything else was r'xd.
A) muscle up progressions..
ReplyDeleteB) 13:28 rxd... really loved todays wod and had missed doing deadlifts!!
A) HSPU, Ring dips, Chest 2 bar
ReplyDeleteB) 15.54 - Scaled 60kg DL
A/ wanted to do the shankle complex but stuffed it up.
ReplyDeletei did 1 clean pull + 3 high hang pulls + 1 clean + 2 split jerks 7x1 up to 115kg.
i actually felt myself shrugging in the clean which was what i was trying to force. the bar felt it was going up much easier but the squat felt heavy today.
back squats 5,5,5 - 120,125,130
went ass to heels and felt good positioning but wasn't feeling strong and came out a bit slow should've stayed at 120 today
B/ 12.46 rxd twt including rests
all rounds sub 1min
A. Double Unders and pistols. Pistols still poor.
ReplyDeleteB. 13.58 inc rests.
rd 1 - 1.05
rd 2 - 1.10
rd 3 - 1.03
rd 4 - 1.11
rd 5 - 1.14
rd 6 - 1.09
rd 7 - 1.06
A) Worked on Toes To Bar with Glenn's patented 20kg plate method. Got out 3!!!!! in a row quite a few times, so was awesomely pleased about that.
ReplyDeleteB) 50kg Deads, the rest Rx
24:00 min
Thanks so much to JD and Pete for the encouragement in my last 2 rounds, I still can't believe I got out all those KBs unbroken.
Also did ALL the WBs unbroken, which is really a first as well. I hope that using your head to help catch the ball doesn't count as scaling.
This comment has been removed by the author.
ReplyDeleteGot home late and did part B only.
ReplyDeleteRx - 14:56 - averaged 1:16 per round. Only went broken on the second last and last rounds of swings.
A) Spent a bit of time stretching and rolling out, very sore.
ReplyDeleteB) Total time: 14:39
1:04
1:06
1:11
1:17
1:14
1:18
1:39 (broke up KB swings)