(A) DEADLIFT: 1-1-1-1-1-1-1
Warm-up as deemed fit. Use this as an opportunity to establish a current 1RM.
(B) 12 MINUTE UP LADDER: Compare Here
3 x HANDSTAND PUSH-UPS
3 x OVERHEAD SQUATS 61/43/30kg
EVERY 4 MINUTES PERFORM 50 DOUBLE-UNDERS
Double-under perform at 0:00, 4:00, and 8:00
(A) Deadlift - NEW PB 80kg!!!! Super Excited, would not be able to do it without the support from Glenn and the rest of the 6am crew.... Love Cross Fit!
ReplyDelete(B) Achieved 1 D/U!!! better than none....
Over head squat 13kg, x 15
H/S Push up reached 15
(A) Deadlift - New PB 165kgs
ReplyDelete(B) WOD
30 unbroken D/U's during all 3 rounds of 50
OHS 42kgs completed 12's
HSPU completed 12's. Thanks Glen for showing me how to kip in the HSPU's, need alot more work though.
A) 214kgs - ran out of time and just needed to do enough to keep James on his toes!!
ReplyDeleteB) scaled to 30kgs and a plate with a towel for hspu. Got to the 15's + 3 hspu. Did more hspu tonight than I ever have combined in all wods so far. Really felt good.
(A) 126kg - new PB!
ReplyDelete(B) Rxd - got through the round of 9s + 5 HSPUs
Trained with Patchy and Joe this morning did Bench, worked to bodyweight 58.6kg. PT with HC this arvo, worked on Jerk and OHS tonight.
ReplyDeleteA 150kg pb
ReplyDeleteB 15 reps hspu needs work 20kg ohs needs a lot of work