(A) Back Squats
3 Rounds
MAX Rep Back Squats in 30sec
Recover for 30sec (bar remains on back)
MAX Rep Back Squats in 30sec
Recover for 2 minutes
NOTE: Build up to no more than 75% of your FRONT SQUAT
(B) 7min AMRAP
Wall Balls: AHAP
Deadlifts: 100/70/60kg
NOTE: Workout begins with Wall Balls & at the 1-2-3-4-5-6 minute mark complete 5 x Deadlifts.
Go HEAVY on the WB. Guys shoot for higher target than normal & Gals to pick a height that gets you concentrating & stick to it.
Not catching/controlling the ball at any stage is a NO REP.
THEN Grab a partner or 2
Recover 2 minutes (Take partners pulse for 15sec - have team done within 90sec)
THEN
RECOVERY jog 400m with linked arms.
NOTE: It's no race, but you CAN'T WALK at any stage after the speed hump or until you return to the speed hump.
As soon as you cross together, take the pulse again for 15sec & the team with the lowest margin on their combined heart rate scores will win a surprise.
Record HR x 15sec X 4 = Score < 400m
Record HR x 15sec X 4 = Score > 400m
Then Split the difference
(A) 82.5kg
ReplyDelete11,10
12,12
12,8
(B)
100kg Deadlift
61 wall balls 9kg
A) 63kg crikey. Harder than it looks.
ReplyDeleteB) @ 82kg Deads, (mixed sumo and conventional styles) Wall balls, 9,8,7,6,7,6,8 9kg to 9ft
C) No time for run, but pulse 90 sec after WOD = 144, after 2 min packup time,= 98 bpm.
Body felt warm and shakey 'till 9am........
A)71kg 7,7.6,6.5,5
ReplyDeleteB)100kg 9kg war balls 10ft 55reps
C)100bpm
(A) @ 68kg
ReplyDelete11/12
11/11
11/8
(B) Rxd - 9kg ball, to the first row of words
67 WBs
A) Round 1 - 41kg: 6, 10
ReplyDeleteRound 2 - 43.5kg: 7, 7
Round 3 - 43.5kg: 7, 8
B) 9kg ball
60kg DL
Score = 68 Wall Balls
A). 10, 8, 10, 7, 6, 5 @ 83kgs
ReplyDeleteB). 67 wall balls to 11ft target. Should have been a lot more reps.
C). Recovery jog with Mitch
@ 35 kg 7,9. 10,8. 9,9.
ReplyDelete@ 50kg D/L & 6kg WB total 58WB
A) 60kg - 12/8, 70kg - 7/6, 80kg - 4/3 (max FS approx. 110kg)
ReplyDelete* Had to rack bar for 10secs @ 80kg during recovery
#CFPdeathsquats
B) 19, 10, 5, 7, 5, 5,9 Wall Balls @9kg/11ft - Total 60
* Deads @ 70kg
C) HR < 400m = 120bpm
HR > 400m = 112bpm
Difference = 8 bpm
* Total "CFP Blow-Ins" HR Difference = 16bpm *
What was the surprise? Death by Burpee? #penrithgains
A) 80, 90, 100kg
ReplyDeleteB) 20, 10, 8, 5, 5, 4. 9kg WB/11ft, Deadlift RX
Heart rate - 124bpm
After run 116bpm
BS reps 11/10 @ 80kg, 9/9 @ 90kg, 8/7 @ 100kg.
ReplyDelete