Wendler Warmup
40%x5 - 50%x5 - 60%x3
Wendler Cycle 1 Week 2
(A1) Bench Press: 70% x 3 - 80% x 3 - 90% x 3+
(A2) Weighted Pull-ups: 3x8
Notes: For the Pullups, hold a DB between the legs or use a belt and a KB. Work on keeping a tight midline to prevent cheating by using the hips to kip. May perform unweighted as needed, or Horizontal Ring Rows if unable to perform pull-up as yet. Keep recovery intervals around 2 minutes.
(B) 3 Rounds
400m Run
15 x HSPU
50 x Double Unders
Scaled Option
3 x Wall Walks
400m Run
15 x HR Push-ups
30 x Double Unders
(A) PISTOLS
ReplyDelete50 X 10 KG ALTERNATING
50 BOSU BALL ALTERNATING
(B) 13.04 (3 RNDS)
400 RUN
10KG OVERHEAD SIT UPS
50 DOUBLE UNDERS
A) 71, 81, 91 x 7
ReplyDeleteA2) bw, 10kg, 10kg - strictish pull-ups
B) 15:48 - scaled 1 ab mat.
arrghhh I thought it was 40 DU. So I owe 30 DU. so dirty on myself, need to learn to look at the board closer!!!
DeleteA, 46kg, 53kg, 59 x 10
ReplyDeleteA2. Bodyweight pullups in sets of (4) (2) (2) x 3
B. 15:52
Round 1. 1Ab Mat, 50 DU's
Round 2. 1Ab Mat, 90 single skips
Round 3. No Ab mat, 90 single skips
A) 3 x 56, 3 x 65, 4 x 74kg
ReplyDelete2 sets x 3 single body weight pullup
B) WOD 10:53
400 m runs 2:19, 2: 23, 2:15 PB
15 HR push up
50 single skips
Hunting the 2:00 400m.
DeleteA1) 39, 45, 51kg (8)
ReplyDeleteA2) 3x8 @ Bodyweight
B) 13.56 Rxd. Enjoyed WOD this morning.
You enjoyed it because you beat me!
DeleteA) 25, 28, 32 x10
ReplyDelete4 ring rows
B) 16.50
Variation of scaled option - round 1 strict hspu with 2 ab mats, round 2 and 3 kipping hspu with 1 ab mat - instead of wall walks and HR push ups.
a) 32, 37, 41 x 10
ReplyDeleteb) Wall walks, HR pushups, 30DU's - 15:40
A) Skipped and just did some physio
ReplyDeleteB) 16:16 with one abmat for HSPU. First time trying the kip, took a bit of getting used to, though half way through the second round and into the third round I started to get the feel for it
(A) 45, 50, 55 x 12
ReplyDeleteA) 18 , 20 , 22
ReplyDeleteB) 19.12
Did the scaled option with 90 single skips.
A) 29 31.5 37 (10)
ReplyDeleteB) rd 1 hspu 10 pushups 5
2 8 7
3 15
hspu kipping to yellow plate 5k plate sponge 4"
A1) Bench Press: 63 x 3 - 72 x 3 - 81 x 9
ReplyDeleteA2) Weighted Pull-ups: 3x8 @ 12kg DB
B) 14:21 RX
A1) 74.5x3, 85x3, 95.5x7
ReplyDeleteA2) 8x3 @ 16kg
B) 20:38rx. HSPU and DU's my weaknesses combined! 😜