Thursday, January 15, 2015

Thursday Bench


9 Year Old Lara Benching 14kg for 5 Reps with a spot from HC.

(A1) DB/KB Bench Press: 5 sets x 10-12reps.  Aim for heavier than last week.

(A2) Handstand Skills Eg (Handstand Walks, Freestanding) Try something different and fun.

B) 5 Rounds
9 Pullups
6 Hang Power Cleans 65/47/40kg
3 Push Jerk

C) Competition Athletes Option: 
Immediately after recording your WOD time, perform 100 Double Unders.



Posted by at

18 comments:

  1. UnknownJanuary 15, 2015 at 8:24 AM

    A0 5 sets with 20kg KB
    Finished with 1 extra set 32 kg DB (2 reps)
    B) Scaled WOD to 5 kipping PU/round (to preserve hands for surg. today), @ 47kg. 6:58
    C) 27 ring dips (orange band) 38 KBS 24kg

    ReplyDelete
  2. UnknownJanuary 15, 2015 at 9:03 AM

    a. 35pnds 1 set of 12, 4x10
    worked on strict handstand pushups
    b. 11:19 rxd hands were really sore, ripped 4th round

    ReplyDelete
  3. UnknownJanuary 15, 2015 at 12:07 PM

    A) 1 round of 12kg KB x 10 & 4 rounds of 11/12kg DB's x 10
    Worked on some handstand walking & HSPU.
    Got kipping HSPU with one ab mat.

    B) 7.10 @ 40kg for HPC & Jerks, pull ups rxd.
    Followed by 2 min DU practice :)

    Awesome session at 9.30 today! Thanks V!

    ReplyDelete
  4. UnknownJanuary 15, 2015 at 1:32 PM

    A) 5 x 12kg K/B x 10 reps
    B) Pulls up started on bar then moved to jumping box
    HPC / PJ 30kg
    8.07
    D/Unders - practice and finally with success YAY - Thanks V!!!

    ReplyDelete
    Replies
    1. Nat ForwoodJanuary 15, 2015 at 1:57 PM

      Success?! Yay!! Well done Kathy! Great to see your dedication paying off! :)

      Delete
    2. UnknownJanuary 15, 2015 at 2:05 PM

      Kathy "Skippy" Parry :O)

      Delete
    3. UnknownJanuary 15, 2015 at 2:22 PM

      Yeww !! Great work Kathy! You are looking super awesome too!!

      Delete
    4. Michael ClissoldJanuary 15, 2015 at 3:51 PM

      Awesome work Kathy!!

      Delete
    5. UnknownJanuary 15, 2015 at 7:41 PM

      Thanks Guys...

      Delete
  5. UnknownJanuary 15, 2015 at 6:49 PM

    A) 11-12kg (about)
    B) 8:30min @ 30kg and blue band (+ 2 min DU practice)

    ReplyDelete
  6. Michael ClissoldJanuary 15, 2015 at 8:52 PM

    A) 2x20kg, 2x36kg- hand stand walk and holds
    B) 5:35 rxd - du 8:34. Way too many breaks this time around!

    ReplyDelete
  7. AnonymousJanuary 15, 2015 at 9:15 PM

    A) 5 x10 @12kg kb
    B) 9:38 @42.5kg
    DU 11:59 (50, 35, 15)

    ReplyDelete
  8. UnknownJanuary 15, 2015 at 9:34 PM

    A) 5x12 @ 20kg DB
    B) 8:31 @ 45kg
    11.01 DU

    ReplyDelete
  9. Nat ForwoodJanuary 16, 2015 at 6:40 AM

    Warm up of champions - 800m run (4:18) straight into 20 WBs

    (A1) 35lb x 2, 45lb x 3 - 12 reps each set

    (A2) HSPUs and handstand holds

    (B) 6:44 Rxd

    (C) DUs done by 9:31 (in approx sets of 20s)

    ReplyDelete
  10. AnonymousJanuary 17, 2015 at 8:47 PM

    A) 12k KB

    B) 35k 9.01 DU 12.25

    ReplyDelete
  11. Josh MerciecaJanuary 21, 2015 at 9:01 AM

    A) @26kg DBs - 11, 10, 10, 10, 11

    B) WOD 7:20 @55kg, DUs 10:02
    * DUs a little frustrating to begin with, arms & shoulders were quite tired. pullups still not real efficient

    ReplyDelete
  12. UnknownJanuary 21, 2015 at 2:27 PM

    A) @32kg - 10, 10, 10, 9, 10reps
    b) 9:15rx
    c) 11:24 inc wod

    ReplyDelete

Note: Only a member of this blog may post a comment.

Subscribe to: Post Comments (Atom)