(A) Clean & Jerk 1RM (25min) Compare Here If you Maxed out last week, use that as your 1RM & work to a "Heavy" single today. (B) For Time
Run 1000m
50 Wall Balls
30 Box Jump: 24/20
15 Hang Power Clean: 50/35/30
A) 110 for the clean and jerk. Got 115 for the clean and jerk but lost it on bringing my feet together. Which hurts of so much because the hard parts were done!!
A) 37.5kg
ReplyDeleteB) 9:42
Row 800 m
4kg Ball
Set Ups
30kg P/C
A) 110 for the clean and jerk. Got 115 for the clean and jerk but lost it on bringing my feet together. Which hurts of so much because the hard parts were done!!
ReplyDeleteB) 9:02 rxd - good wod!
3:47 for the 1km
DeleteA) 59.5kg - 2kg PB from last week
ReplyDeleteB) 10.28 rxd - yep good WOD !
Run - 4.57
DeleteA) 35 kg
ReplyDeleteB) 800m 4:43,
30x wall ball @ 4kg
20x box jumps (small),
10x hang powerclean
Total 9:47
A) 57.5kg
ReplyDeleteB) 12:56 Rxd (5:22 on the run)
A) 78.5kgs pb of 6.5kg
ReplyDeleteB) 11:24 rxd
A). 110kgs.
ReplyDeleteFailed 120kgs again - old mate raises his ugly head again. I'm really looking forward to knocking it off.
B). 10.37 Rx'd
800m run - 4.57
WBs - 2.33
BJs - 2.12
HPC - 55secs
Shaved off a minute from last time.
The run was 1K. Not 800m
DeleteA. 72.5kg new pb
ReplyDeleteB. 11:38 1km 55 wbs 30 box jumps 15 clean rxd
(A) 73kg (3kg PB!!)
ReplyDelete(B) 10:39 Rxd
(Run 5:03)
A) 100
ReplyDeleteB) No overhead for me, subbed 50 cal row for 50 wall balls, upped HPC weight to 60
3:30 - run
8:51 - WOD
So good to be back after three weeks.
ReplyDeleteA) 46kg. Felt really heavy, but that's not surprising.
B) did option 2 wod
8:53
Looking forward to recapturing my strength gains.
A) Strict "Lynne"
ReplyDelete5 Rounds
Max Rep Bench Press @ Body Weight (73kg) 10, 8, 7, 6, 7
Max Rep Strict Pullups 9, 8, 8, 8, 8
B) For Time - 11:47
Run 1000m (5:02)
50 Wall Balls - 20, 10, 10, 6, 4 *Really gassed here!
30 Box Jump: 24/20 (Step Ups to recover & keep moving)
15 Hang Power Clean: @50kg - 9, 7
* Wod was heaps tougher than it looked, I took ages to recover