(B) - Record KB reps & Rnds Seperately
1min ME KB 24/16kg
*Recover 1min*
3min AMRAP of:
7 Front Squats @ 55% of (A) (no racks)
21 **Lateral Jumps (over BB)
7 TTB
*Recover 1min*
1min ME KB 24/16kg
*Recover 1min*
3min AMRAP of:
7 Front Squats @ 55% of (A) (no racks)
21 **Lateral Jumps (over BB)
7 TTB
*Recover 1min*
1min ME KB 24/16kg
**NOTE: Lateral Jumps start with both feet on ground & with the bar to your left or right hand side of you. Must leave & land with both feet simultaneously. Vary height with dowel if need to scale.
REMEMBER,, These are jumps only & are NOT lateral burpees*
A)117.5kg new PB. Felt pretty happy with my lifts, and up from 110kg too. Next target is 125kg!!
ReplyDeleteB) 24 swings @24kg
2+15 RXD @64kg
26 swings
2+7
27 swings
A) 75kg
ReplyDeleteB)
KB @ 16kg - 26, 27, 27
AMRAP @ 36kg - 1+35, 2
A) 71 kg. new PB up by 1kg.
ReplyDeleteB) 27 using 16kg KB
2 + 4 using 37kg for FS
30 swings
2 + 31
30 swings
Enjoyed that workout. Felt good the whole way through.
A) Was pleasantly surprised, made 100kg. Haven't squatted or lifted since mid January (other than the Open).
ReplyDeleteB) FS @ 25kg, felt a slight twinge in my knee when I was getting ready, so wanted to be careful.
27 Swings; then 2+1
28 Swings; then 2+3
30 Swings
It's great to be back training almost as normal again.
Also worked up to ME Muscle Snatch 37.5kg, interestingly tough.
DeleteMeant to be going for a 20 minute run with Patchy and Joe this arvo, but it's lookn a bit dodgy out there......I dunno?
Just did part A today as my
ReplyDeleteGumby thumb was sore after last night.
Worked to 155kgs which is a 9kg PB! Stoked!
A) did my 1rm Saturday and got out 115kgs (9kg pb) so when I started aquating my knees didn't feel great so stopped. Thanks Shane, v and Glenn for flute activation tips :)
ReplyDeleteWod with ohs at 30kgs
31 swings
30 swings
31 swings
Felt fat and slow today. Ttb are my absolute weakness I've come to realise
Well done mic on pb and v it's good to have u back paving the way!!
DeletePBs galore today/tonight! Well done everyone!!
ReplyDelete(A) A new PB of 106.5kg (previous PB 98kg). Just try and wipe the smile off my face!
(B) @ 42kg for FS
27 swings
2+15
25 swings
1+33
26 swings
PB's all round cfp kicking ass !!!
ReplyDeleteA) new pb back squat 154 kg 6kg increase
B) kb swings 30 in 1min
Not requested 55% did front squats at 60kgs
3 rounds
Kb swings 30
2 rounds 17 lat jumps
Kb swings 27
No PB for me today :( next time :), but awesome to see so many peeps PBing.
ReplyDeleteA) Can't remember what the heaviest one I made was around 115 I think, was more concerned to get into the 120s, so I jumped up to 122.5 and failed, then had a couple of more attempts on 121ish, got out of the bottom, but couldn't get it much past parallel gave it a good go though.
B) FS @ 54kg (definitely would have had to break up 55% 65kg, even broke up the last round @ 54)
24 swings
2 + 7
21 swings
1 + 28
19 swings
Front squat ruined my toes to bar, they felt strong in the first AMRAP, but by the second AMRAP I couldn't close the hips
(A) 145kg (PB157.5kg)
ReplyDeleteBack squat 75 up by 5
ReplyDelete27 kb each rd
Lets not discuss wod started on 40 dropped to35
God pb's everywhere awesome
ReplyDeleteNo back squat. Further snatch and clean drills.
ReplyDeleteB). Front Squats @ 53kgs
28 swings
1+14
23 swings
2 rounds
30 swings
1 + 10
Focused on soft landing in the lateral jumps. This sucked the energy from me each time as opposed to springing from one side to another. I won't be Dux of Ninja school anytime soon.