(A) EMOTM x 12
Odd: 5-7 HSPUs
Even: 4 Sumo Deadlifts @ 70% of 1RM (Deadlift)
*Focus:
- Speed and fast deadlifts while keeping perfect form.
- No bouncing, do not let go of the bar, control each rep back to the ground.
- Strong shoulders, tall chest- Keep tight the entire time (deep breath before you lift and keep body tight for the entire lift)
(B) 2min ON - 90sec OFF x 5
Run Shuttle Sprint + AMRAP Power Clean & Jerk in remaining time.
Round 1 = 52/38/30kg
Round 2 = 55/43/35kg
Round 3 = 61/48/38kg
Round 4 = 66/52/43kg
Round 5 = 71/55/48kg
OPTIONAL EXTRA
Tabata TTB
A) 7hpsu for all with one ab mat, wanted to take it easy on the left shoulder, but held up well.
ReplyDelete100kg for the sumos.
B)
1- 16
2- 11
3- 8
4- 8
5- 7
With complicated scoring methodology = 89.5
Good fun.
(A)
ReplyDeleteHSPU
100KG SUMO'S
(B)
RXD
1- 11
2-10
3-10
4-7
5-7
84.5 POINTS
Subbed 2 x 16kb on GYM ball, strict press for HSPU
ReplyDelete32kgKB SDHP
Only had time for 1 Rnd. used 2 x 16kg KB for twin KB clean and split jerk. 1 rnd, sprints + 12 reps
A) @60kg/ 2wall walks
ReplyDeleteB)
25kg - 11
25kg -12
31kg - 9
31kg - 7
36kg - 6
I want to do the complicated scoring methodology!!!
Also tabata TTB dowel practice got 6&7 each round.
DeleteA) 126kg SD + seated dumbell presses (10kg) to work on the isolation stability in my left shoulder
ReplyDeleteB) 11,11,11,9,6 = 90 points
Part B only today, Rxd weights. Really enjoy WODS with a large weightlifting element. 1 regret I can think of in life is I really wish I didn't dismiss weightlifting as a sport for short fat men from Eastern Europe. I wish I'd discovered it in my 20's, better late than never.
ReplyDeleteRound 1: 17
Round 2: 13
Round 3: 9
Round 4: 9
Round 5: 7
A). 124kgs. Rx'd weight was 164 but that was too heavy.
ReplyDeleteHSPU to one ab mat. Round 2 to 3 each round except last two rounds when that dropped to just one and shoulders were giving in.
B). Rowed instead of run. 30sec max distance. Avg 130 to 150 metres. All weights Rx'd.
Rds 1 thru to 4 - 10 reps each
Rd 5 - 8 reps.
Worked out as 94 on the points system.
A) 7HSPU's RX/112kg SD
ReplyDeleteB) 15, 12, 9, 8, 6rx