(A) BACK SQUAT: 5-3-1
These should all be in the heaviesh range
(B) 11min AMRAP:
6 Front Squat: 61/45/38kg
6 Burpee Over Box Jump: 24/20
NOTE: Burpee is jump and over the box to the other side, turn around and come back. Each pass over the box is a rep. Use a dowel for height if not confident for (Height+Width) Landing on box is a scaled option.
Scoring for box jumps is 2points for every "Jump Over Box" & 1 point for jump on box.
OPTIONAL EXTRAS
DIPS - EMOTM x "your choice"
Pick a number you can maintain for every round
**DIPS can be ring or bar, just work those triceps (Just NO DONKEY KICKS) ;-)
A) Squat
ReplyDelete5@82kg
3@89.5kg
1@93.5kg
B) 6+5 Rxd
Did box over jumps which equals to 113pts, thanks Shane for working it out for me!
Optional Extras: Did 1 BMU OTM x5.
A) 5 @103kg, 3@113kg,1@ 124kg (felt good so had a crack at 129kg) 2 PB's today @ 124 and 129.
ReplyDeleteB) RxD 4 rnd 4 reps (Score 52)
A) Squat
ReplyDelete5@ 55kg
3@57.5kg
1@58.5kg
B) 5 + 1
Box jumps
Front Squat @ 35kg
C) Practise on D/U's and my homework
A) 5x123, 3x143, 1x164 (F), 1x153 (thanks Jen for pushing me to have another go.
ReplyDeleteRowed 2km in 7:56
Fixed dips - 5 OTM for 6mins
A) 103,113,123
ReplyDeleteB) 94 reps (5 rnds +5 with jump overs for double points)
C) Managed bar muscle up with band and tried a few ring MU but couldn't manage it. Going to practice this skill, aim is get them by next opens for sure
A) 5@62, 3@72, 1@82
ReplyDeleteB) 7 +2, 30kg, jump overs
A) 40,45,50 not real happy with that.
ReplyDeleteB) scaled jump overs with dowel 1kg width apart.
25kg squats
6 rounds even
Practicing getting bar in right spot for front squats
A) 55,60,65 (yay new pb)
ReplyDeleteB) 6+5 (77 points???) 30kg with scaled option for jump overs
C) using a red band and 1 knee ring dips
(A) 5@92
ReplyDelete3@102
1@113 (nice little 1.5kg PB!)
(B) 8+10 Rxd (jump overs)
I think that makes it 158 points?
A). 120, 130, 140
ReplyDeleteB). 5+6. Subbed burpee BJs for clapping push ups. The Georgie Best (that's rhyming slang for chest) was pumped after these puppies.
Dips 3 x EMOM for 5 minutes. After 2nd rep on 6th minute I failed the third and then stopped.
A. 60, 70, 80
ReplyDeleteB. 5
A) 100, 120, 130
ReplyDeleteB) 10+3 RXD
A)65 70 75
ReplyDeleteB) 8 +9 jumped over bench 17.5inches
Juz still not well #solosession
ReplyDeleteA) Dropped my %ages back a little and worked on some depth control here. No bouncing out of the bottom to get weight up.
5@98kg (80%), 3@105 (85%) 1@111kg (90%)
B) 6 + 6 RX (sets of 3 on the front squats)
C) 5 Strict bar dips OTM x 10, this got pretty tough ;) 50 reps woohoo!!!