(A) Power Snatch
Build in load to a heavy single. THEN
90% of HSx1, 95% of HS x1, 100% of HS x1
(B) 7min AMRAP
7 x OHS: 52/35/26kg
7 x Lateral Bar Burpees
7 x TTB
Optional Extra
EMOTM x 12
Bar Muscle Ups/HSPU
NOTE: Pick a number that you can maintain for every round.
A) 55, 57.5, 60
ReplyDeleteB) 4 rounds @ 43kg
Optional Extra worked on strict HSPU
A) 75kg - PB 2.5kg! - 68, 71, 75
ReplyDeleteB) 3 rounds - shoulder twinged for this.
C)
Hspu - 2,2,3,3,3,3
Bar MU - 1,1,1,1,1,3 (unbroken on the last)
A) 30, 32, 33.5
ReplyDeleteB) 3 +7, 26kg toes to rings
Optional extra:
8 HSPU (even managed some without the ab mat)
10 ring rows
(A) 52kg
ReplyDelete1 x 47, 1 x 49.5, 1 x 52
(B) 4+9 Rxd
TTB died really quickly tonight
(C) EMOTM alternate between:
7 x HSPUs (kipping) and 2 x BMUs with blue band (note to Future Nat - use red band next time for BMUs)
Whoops - (B) was actually 4+16
DeleteA) 21Kg (how sad)
ReplyDelete1 x 19
1 x 20
1 x 21
B) 4 + 13
Optional Extra - Double unders
a) 1x34,1x36,1x38kg yew!
ReplyDeleteb) 4 + 9 subbed TTB for pushups!
extra - Double Unders, managed 10 in a row! great success
A) Did a slightly different Part A. Worked to a heavy double on the Power Snatch 41kg (5 lifts)
ReplyDeleteB) 4 Rounds
C) Optional Extra
HSPU: 5 OTM (focused on speed down as well as up)
BMU: 2 OTM
A) Built to a power snatch of 53 (missed the first attempt). Jerome (one of the gun weightlifters / coach - not a C/Fitter) has me warm back down to change my grip and work on getting under the bar quicker. Spent a good 2 hours working positions instead. Pulled up sore as the next day! But was worth the time working on positions.
ReplyDeleteB) 3+16 Rxd. Did this after one of the other WODs during the week. My TTB were terrible and I didn't dive into the hurt as i should have. Will do this one again in the coming weeks.
A) Military Press: 5x38 - 5x43.5 - 7x49.5 - 13x38
ReplyDeleteB) 5 Rounds even @35kg
C) N/A - Shoulders fatigued
A) military 44x5, 50.5x5, 57x5, 44x10. Did momdays sesh Monday night and struggled Tuesday AM to back it up with this session!
ReplyDeleteB) 4 rounds @ 35kg moving slow today! : (