James and Jake benching together.
2 x 75%
2 x 80%
2 x 85%
2 x 90%
B) Every 3min (15min)
Run 250m
10 Box Jumps 24/20
1 Clean
Scoring - Your total score is the sum of your heaviest successful Clean performed within each of the minute increments (eg 50+55+57+0(Fail)+55=217). You may make multiple attempts within the 3 minute increment, but only the heaviest attempt will count.
a. 47kg, 50kg, 53kg, 56kg
ReplyDeleteb. @50kg = 250kg
Hang cleans due to sore back
DeleteA) @ 60.64,68,72. had a crack at 81kg again and scored. :O)
ReplyDeleteB) WOD Rx'd 24" box, + cleans @ 65,67,69,70,75 kg, (score 346kg)
Fun WOD today.
A) 31.5,33.6,37.8,40,1@45kg
ReplyDeleteB) 180kg
Awesome Feeling this morning!!!!! Love it!!!
A) 31kg; 33kg; 35kg; 37kg; (+ 39kg + 40kg)
ReplyDeleteB) 36; 38; 41; 41; 42 = 198
A) 46, 49, 52, 55
ReplyDeleteWas feeling good so went for a new PB, got 62.5kg (+1.5 PB) yay!
B) 50, 52.5, 55, 56.5, 59 = 273
Amazing Rachael. You just keep on getting stronger. :O)
DeleteA) power cleans for this today - 83, 88, 94, 100, + 103.
ReplyDeleteB) 90, 95, 100, 105, 110. = 500kg.
A) 80, 83, 88, 94
ReplyDeleteB) 71, 76, 88.5, 91, 98.5 = 425
A real struggle getting out of the bottom of the cleans today. Nearly missed both of the 90%s and felt like it took ages to get out of the last clean. I don't think I'd quite recovered from Saturday's liftfest
A) 45, 48, 51, 54
ReplyDeleteFelt pretty good so went for a PB as well, full clean - 62.5 (+2.5kg)
B) 55, 57.5, 58.5, 59.5, 60 = 290.5kg
Awesome work on the pb Aliysa
DeleteThat's huge. Great work Al. :O)
DeleteA) 30,35,40,45 - Then worked on technique, with some help from Jen.
ReplyDeleteB) 60,65,65,70,75 = 335kg
A). 87, 92, 97, 105
ReplyDeleteB). 105kgs missed the second round only. Total: 420kgs
Then as an ego contest was thrown down after the WOD, cleaned 110kgs to make sure I tipped Michael from the top of the podium. - 530kgs.
Key word there is "after". Better luck next time big fella.
Delete(A) 57, 60, 64, 70 x 1, (F), 70 x 1
ReplyDelete(B) 60, 62.5, 62.5, 65, 68
Total = 318
Learnt a valuable lesson or two from this wod. Was a great session!
I learnt a valuable lesson too. Don't stop at the 200m mark on a 250m sprint!!!
DeleteA) 38,41,43,46
ReplyDeleteB) 44.5, 44.5, 47, 49.5, 49.5 = 235
really happy with increasing the weight like I did, thanks V and Glenn for encouraging that.
Also pullup work:
Delete3x10 strict with blue band
5 ring rows with arms straight down from rings
12 banded face pulls, orange band
A) 1RM Clean - 100kg
ReplyDelete*3kg PR #penrithgains
B) 80, 83, 87, 87*, 80kg (80+83+87+0+80 = 330kg)
*I missed 2 attempts @87kg on round 4.