Group Warmup
2 Rounds - 10 x KB Swings + 10 x Push-ups + 10 x Jumping Squats
Wendler Cycle 1 Week 4:
(A) Bench Press: 40% x 5 - 50% x 5 - 60% x 5
(B) Optional Extra - Floor Press: 3x10
(C) 16min AMRAP
20 x Russian Swings: AHAP
20 x Box Jumps: 24/20 (Step Down)
20 x Double Unders
RECOVER 30sec at the completion of each round
A) 23, 28, 34kg
ReplyDeleteB)10kg DB, 30kg bar, 35kg bar
C) Scaled back to a 13.12min AMRAP, 20kg KB
0.00 - 1.53
2.23 - 4.13
4.43 - 6.26
6.56 - 8.45
9.15 - 11.02
11.32 - 13.12
A) 40,50,58, 62 kg
ReplyDeleteB) 50,55,60 kg
C) Rxd with 24" box, (unbroken, by pausing for a 2 count at top of box)) 32kg KB (10+10), 60 single skips per round. (all unbroken. yeah!)
Practiced evening out the WOD with partitioning and pacing.
Finished 4 rounds even with 12 seconds to spare. Happy with my pacing. Almost redlined last round @32kg KB. Pukey said hello but didn't stay to annoy me.
a. 25, 35, 40kg
ReplyDeleteb. 30, 35, 35kg
c. Couldnt do WOD due to pulled calf muscle, so did pullups, situps and handstands
Done at home:
ReplyDeleteA) 20, 20, 21
B) 9kg DB
C) 5 +23 - 20 kg KB
I need to get more equipment!
A) 40, 50, 60
ReplyDeleteB) 32kg each hand, 35 total and finished with 45 total.
C) only got to the third round before my back twinged and had to stop. Didn't respect the warm up properly with the 32kg swings. Idiot, and now a few days off.
A) 20,21,25
ReplyDeleteB) 1x15kg 2x 25kg (definitely a different feeling from the ground)
C) 5 rounds 16KG KB
yew!
B) 20, 22.5,25
ReplyDeleteC) 5 rounds, 16kg KB
A) 22, 27, 32
ReplyDeleteB) 5+22. Moved like a bucket.
A1) Millitary 5/3/1 - 40.5 x 5, 46 x 3, 51.5 x 6
ReplyDeleteA2) Dip 3x10reps @ BW
B) 5 + 32 @ 28kg KB
0:00-2:00
2:30-4:38
5:08-7:31
8:01-10:35
11:05-13:49
14:19-16:00 (32 reps)
A) military 5/3/1 - 47.5x5, 54x3, 60x3
ReplyDeleteA2) 3x10 BW dips
B) 5 + 20 @ 32kg
0:00 - 2:04
2:34 - 5:00
5:30 - 8:03
8:33 - 11:30
12 - 14:56