Week 8/Day 2 – Back Squat: 2 x5 @ 65%, 3x5 @ 70%
Front Squat - 4x5 @ 60%
B) 3min AMRAP
10 Thrusters - 95/65/60
10 Pull Ups
Rest 0:30
3min AMRAP
10 Power Cleans - 95/65/60
10 Burpees
Rest 0:30
3min AMRAP
10 Jerks - 95/65/60
10 Snatch (any) - 95/65/60
(A)
ReplyDeleteBack Squat
2x5@83KG
3x5@88KG
Front Squat
4x5@60KG
(B)
3RNDS+2
10xFront Squat@60KG
10xRing Rows
Rest
2RNDS+10
10xBox Jumps@26inch
10xFloor Wipers
Rest
3RNDS+4
10xAir squats with 5Kg plate
10xSit Up/Get Ups@40mm
A). 100kgs,110kgs
ReplyDeleteNeed to move faster as ran out of time for front squats
B). Don't know if I made a rookie error or just took it as it was from the board but almost made life really difficult for myself this morning. But a bit of a re-adjust and completed the WOD Rx'd.
Rd 1: 2+4
Rd 2: 1+5
Rd 3: 1+9
(A) BS - 73,78 and FS - 53
ReplyDelete(B) Rxd
2+12
2+3
1+16
A)BS - 104, 112. FS - 78
ReplyDeleteB)
2+ 19
1+14
1+11
So over these night shifts, everything was hard today.
A) BS 83, 88. FS 68
ReplyDeleteB) RXd
2 + 19
Unbroken thrusters for first 2 rounds and broke into 2 sets of 5 in the 3rd round. Unbroke'd all the pull-ups. They felt great after cleaning up my calluses.
1 + 16 pretty broken after the mini Fran, so this was a bit of a disappointment.
1 + 6 just going through the motions by this point, but at least I got through it.
Last workout for the week :(
Hey jez next time write an essay why don't you.
DeleteA) Back Squat
ReplyDelete2 x 5 @ 65kgs
3 x 5 @ 70kgs
Front Squat
4 x 5 @ 60kgs
B) WOD
Rnd 1. 2+10
Rnd 2. 1+10
Rnd 3. 14 Reps, Struggled on the snatch
Great WOD!
41kgs for weight
ReplyDeleteA) Worked in with Azza B/Sq 83/86kg , F/Sq 63kg
ReplyDeleteB) Rx'd with 95lb (thats 43kg Schwantzy)
Rnd 1 1+7
Rnd 2 1+9
Rnd 3 1 rnd even. Snatches were playing hard to get towards the end. Great WOD, great sweat.
B/S 5 @ 40kg x 2
ReplyDeleteB/S 5 @ 46kg x 3
F/S 5 @ 30kg x 4
Rnd 1 = 1+10 (25kg)
Rnd 2 = 1+10 (25kg)
Rnd 3 = 15 reps (25kg) - struggled on the snatch
Good to be back!
ReplyDeleteSo happy the squat weights were at the low end after 2.5 weeks off...
WOd @ 20kg
1+10
1+16
1+11
phew. Snatches sucked.
Back Squat 48.75 52.5
ReplyDeleteFront Squat 36
WOD 27k
2+3
2
19
let myself fell tired
A) back Squats - 2 x 5 @ 37kg
ReplyDelete3 x 5 @ 40kg
Front Squats - 2 x 5 @ 20kg bar
2 x 5 @ 22kg YIPPPPEEEEE , i finally added weight to the bar for my front squats.
WOD @ 22kg
1 + 10
1 + 12
1 + 5
last round was hard.