B) For Time:
10 KB Swings - Heavy Russian
10 Box Jumps 24/20
10 Ring Dips
Rest 2.00 Minutes
12 KB Swings - Heavy Russian
12 Box Jumps 24/20
10 Ring Dips
Rest 1.30 Minutes
14 KB Swings - Heavy Russian
14 Box Jumps 24/20
10 Ring Dips
Rest 1.00 Minute
16 KB Swings - Heavy Russian
16 Box Jumps 24/20
10 Ring Dips
Rest 30 Seconds
18 KB Swings - Heavy Russian
18 Box Jumps 24/20
10 Ring Dips
C) 3 Minutes L Sit
Max Effort Forearm Plank
A) Deads 8 x 3T&G 101kg (preserving lower back today). focus on technique.
ReplyDeleteB) WOD 10:03, 24 kg, red band Ring dips (on parallel bars), 20" box.
Shout out to James today, absolutely attacked the WOD and the made deads looked easy with heavy plates. Good work mate.
C) Pathetic plank @ 52 sec. THIS I must practice.
Shout out to Kathy who shamed the boys EASILY with well over 3 1/2 min, and outlasted our male champion Shane (great work mate). kathy just smiled.......(loved it). she's a sleeper that one.
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ReplyDeleteA) 55 kg 8 sets x 3
ReplyDeleteB) WOD - 12:38, red band on ring dips, 12" box jumps
Judy took out the plank hold with a time of 4.41. Lab Rat Kathy took out 2nd with time of 3.41. Well done ladies!!
ReplyDeleteA) 8 sets x 3 deadlifts @ 61.5kgs
ReplyDeleteB) round 1 = 1:36
round 2 = 1:53
round 3 = 2:02
round 4 = 2:13
round 5 = 2:57
1st round of Russian swings with 16kg bell then swapped to 20kg for the rest, 20" box, ring dips with orange
band
I enjoyed tonights WOD!!
(A) 90kg. Didn't want to go super heavy to try and work on saving my back. Still woke up with a tender back this morning though so didn't quite work out as I had planned.
ReplyDelete(B) 24kg swings and dips on the bars at the back
Round 1: 1:21
Round 2: 1:39
Round 3: 1:53
Round 4: 2:36
Round 5: 3:53
(C) 3:58 for the plank
PT by Correspondence
ReplyDeleteDead 95k
66.5k speed dead
snatch 5x5 otm 22k
Row 3.35 3.33 3.33