Johnny completed ANZAC Day WOD 'Murph'
wearing a 10kg weighted vest.
His time was an impressive sub 55min.
(A) Back Squat 1RM
Set 1 - 5 reps @ 65-70%
Set 2 - 3 reps @ 75-80%
Set 3 - 1 rep @ 85-90%
Set 4 - 1 rep @ 95-95+%
Sets 5-7 - 1 rep @ 100+%
(B) 3 Rnds
5 x Deadlift: BW&1/2
7 x Strict Pullups
10 x KTE
Recover until clock hits 10min
& THEN
For Time
10 x Bar Face Burpee
1/2 Gasser "Prisoner Walking Lunge"
10 x Bar Face Burpee
A) 90/115/145/161-(175kg Pb)-(176kg Pb!!) B) 13.10 DL Bw+half 165kg Rxd..Feels so good i havnt Pb in anything for over 12months? forgot what it feels like! thanks Shane and Kathy for the push at bottom of the squat :)
ReplyDeleteThat's awesome!! Nice one James!!!
DeleteNice work mate!
DeleteA) 72.5kg
ReplyDeleteB) 58.5 D/L
8:49
a. 60, 67.5, 75, 82.5. (90Fx2), (88F)
ReplyDeleteLabbies Version,
(B) 3 Rnds
5 x Deadlift: BW&1/2
7 x Strict Pullups
10 x KTE
and then
1/2 Gasser "Prisoner Walking Lunge"
10:52 rx @97.5kg dl
A) 70, 80, 90, 95, 100, 100 new pb!
ReplyDeleteB)8.24 100kg dl
Also, I don't recommend running in to check your time after the lunges.. dont run at all, really!
A) worked to a heavy single - 150kg
ReplyDeleteB) 5:59 rx - DL - 127.5kg.
A) 60, 65, 70, 80, (90F - too low as V would say) Got Marin to call parallel. 85, 90, 95 New PB by 15kg. Very happy!
ReplyDeleteB)
5 x DL BW&1/2 @ 120kg
7 x Strict PU
10 x KTE
and then
1/2 Gasser "Prisoner Walking Lunge"
9:30
A) PB :) Yewww 95kg up by 8.5kg - stoked :)
ReplyDeleteB) 10.38 Rxd @ 97.5kg
Some of those knees to elbow were more knees to extra small / non existent biceps. Got through all the strict pull ups though!
You have bicep muscles?! ;)
DeleteA) 101kg New PB by 5kg
ReplyDeleteI love squats :-)
B) 9:10 ring rows, 78kg DL (4kg under)
Well done to all the PB peeps! :)
ReplyDelete(A) 83, 95, 101, 107, 113, 116, 119 (F)
(B) 8:12
Deads @ 103.5kg, horizontal ring rows and sit up to get ups on 2 x brown mats
A) 95kg
ReplyDeleteB) 11.58 @ 80kg, boo hoo, Monday-itis.