Ben and Ray cooling off after Wednesday night's WOD.
Can you see the steam radiating off them?
Hang Power Snatch + Squat Snatch (1+1)
Build to a Heavy in 11min
Then do 5 lifts @ 85%
A2) Handstands or Rings
B) 4 Rounds for Time
7 Wall Balls
Max Unbroken TTB
Run 400m (2min)
A) worked with cleans as complex today. Worked up to 57.5kg
ReplyDeleteRing pulls and ring reverse planks
B) 3rnd only,
11.5 kg plate squats
plank 30 sec
400m runs (slow and steady to test the waters) all about 2:15
12:29
First runs in 3 months and first hip pain free runs in years. So happy (Shane and the Team. :O) )
A) 25kg - worked on technique more than anything
ReplyDeleteB) 14:57
6kg wall balls and ran all 4 rounds
A). 50kgs
ReplyDeleteA2). Some very awkward and uncoordinated hand stands and HS walking. Also some comedy relief for everyone else at the box
B). Never actually recorded my final time. Somewhere around the 14min mark
T2B & Run Times:
Rd 1: 10, 1.47
Rd 2: 6, 1.55
Rd 3: 6, 2.11
Rd 4: 6, 1.53
A) 49.5kg
ReplyDeleteComplex x 5 @ 42kg
A2) In between each lift, 8 ring dips with orange band.
B) 13.52 - rxd
Ttb - 20, 20, 15, 10
A) 72.5kg, 62 for the 5 - feels good to be snatching again!
ReplyDeleteB) 13:02
17, 10, 10, 11
A) 40
ReplyDelete5 @ 34kg
Handstands
A) 30kg
ReplyDeleteB) 11:31
15, 7, 3, 11
A) 65, 55 x 5
ReplyDeleteB) 11:33, TTB 14, 11, 9, 10
a. 45
ReplyDeleteb. 15, 13, 13, 13
a. 5 lifts at 40kg
Deleteb. 16.59