(A) TESTER
3 Attempts – 15 Thrusters:43/30
Perform each set of 15 as fast as possible. Recover as needed between efforts.
(B) With a Continuous Running Clock
(Clock - 0:00)
3min AMRAP
3 Power cleans, 60/40kg
6 Push-ups
9 Squats
At the 4min mark
Run 400m
At the 7minute mark
2min AMRAP
3 Power cleans, 60/40kg
6 Push-ups
9 Squats
At the 10minute Mark
Run 250m
At the 12minute mark
1min AMRAP
3 Power cleans, 60/40kg
6 Push-ups
9 Squats
A) Tester 1st rnd @30kg thruster 42 sec
ReplyDelete2 attempts @ 43kg. I capped attempts at 1 min, ie rnd 2 then 9 rnd 2 Need work on pacing
B) Rx'd rounds @60kg
Paced 1st round at 54 sec. rested 10 sec, btwn rounds finished 3min AMRAP 3 rounds even.
Rxd entire WOD 6 full rounds, + 1 power clean to finish last round.
As only full rounds count, I deliberately paced @1 rnd per 60 sec so as not to red-line, so I could complete the WOD Rx'd. Just managed at this pace, so I was happy with strategy. Need to apply that to my thruster pacing. Strength is OK, just don't have enough gas in the metabolic tank to push the pace. Keen to have a crack at Fran in the new year, therefore I need a new strategy :O).
A. @26kg
ReplyDelete1. 34.97
2. 43.81
3. 45.22
b. rxd
3 min - 3+9
2 min - 2+1
1 min - 1+9
A) 25kg
ReplyDelete1. 38.88
2. 40.3
3. 37.37
B) Power Cleans 36kg
3 min - 4 + 7 row 1:53
2 min - 3 +2 row 1:03
1 min 2 + 1
Woooooo!!!!! Finally got my 1 strict pull up after Phase 1
Well done Kathy!!!! Awesome!!!
DeleteA) 30kg
ReplyDelete36.25, 33.53, 32.25
B) Rxd
3mins- 3 +6 (run 2:00)
2mins- 2 +3 (run 1:10)
1min - 1 +3
well done my wod buddy Kathy on strict pull up !!!!!!
ReplyDeleteThrusters 30k
38.03 unbroken
43.88 8+7 put bar down 3 breathes
43.06 5+5+5 rested in rack 2 breathes that was tough
B) Rxd
4+2
3+9
1+7
run 1.42 (400m) 1.05 (250m)
A) 43kg
ReplyDelete1- 25 seconds
2- 25 seconds
3- 24 seconds
B)
3 mins - 6+3
400m - 1:27
2 mins - 4+3
250m - 54 seconds
1 min - 2+8
Hard in the heat but starting to find the form I had last week before the sore back.
A) did bench from yesterday - 43kg, up 0.5 from last time.
ReplyDeleteB) 4 + 9, 3 + 2, 2 even - 2x KB front squats and rows - 1.38 for 400m and .59 for the 250m
Thrusters
ReplyDelete1: 28.62
2: 30.13
3: 28.94
Caught up during Saturday's session.
A) 43 49 1:00
ReplyDeleteB)3+3 1:28 2+3 0:55 1+3
A) Thrusters
ReplyDelete38.56
36.28
32.25
B)
3 mins - 4+1
400m - 1.46
2 mins - 3+4
250m - 59 seconds
1 min - 2+1
A) 30kg
ReplyDelete1st - 33 seconds
2nd - 32 seconds
3rd - 31 seconds
All unbroken, however sizeable rest in between each (2 mins 30 secs).
B) 4 + 8
3 + 1
2 even
Sorry - I didn't time the runs. Ps. Noticed il the WOD was fool proofed (thankyou - didn't mess this one up). Damn it's hot.