10 Year Old Olivia performing Russian Kettlebell Swings
during the 9.30am Class.
during the 9.30am Class.
6-4-2-6-4
*Dump from shoulder only
B) For Time (17min Cap)
6 x Squat Clean & Jerk: 80/55/45
3 x Cindy
4 x Squat Clean & Jerk
2 x Cindy
2 x Squat Clean & Jerk
1 x Cindy
Cindy = 5 x Pull-ups - 10 x Pushups - 15 x Squats
Extras - Session 4
Technique Primer: Muscle Snatch + Push Jerk in Snatch 3x(3+3) (light)
- Power Snatch - 73%x1x3 OTM, 76%x1x3 OTM, 79%x1x3 OTM - If after these 9 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 minutes rest.
- Power Jerk - 73%x1x3 OTM, 76%x1x3 OTM, 79%x1x3 OTM - If after these 9 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 minutes rest.
- Good Morning - 22%x3x5 (% of Back Squat)
35kg x 6
ReplyDelete40kg x 4
42.5 x 2
40kg x 6
42.5kg x 4
B) 42.5kg
14:17
Hello :)
ReplyDeleteA)60kgx 6
62kgx 4
65kgx 2
57.5kgx6
60kgx 4
B) 60kg
14:34
Pull-ups with band
Liked today
Booyah. Great to see you posting Cam.
DeleteA) 6@ 50,4@55, 2@60, 6@50, @ 55
ReplyDeleteB) Transformed WOD to protect wrists
C&J 6@ 50, 4@ 55, 2 @60
200m run btwn rnds Time 9:53
A). 80, 85, 90, 80, 90
ReplyDeleteB). DNF by 8 squats
Not the best performance during the WOD today.
A) 60, 70, 80, 65, 75
ReplyDeleteB) 13:33 rxd. Missed 2 lifts during wod, damn that was heavy.
A)60,65,70,60,65
ReplyDeleteB)10.31
70kg Clean and jerks (85% of 1rm)
Extras week 1-session 2
DeletePJ+J-75,70
PC-70 5x3
PP bnk-40 5x4
Did the extras from yesterday this morning. Took some rest from the wod and strength today even though it looked good and went for unbroken DU and got 122, pretty happy with breaking into the 100 club.
ReplyDeleteGreat work Michael.
DeleteH.C.
A) 50,60,70. 55,65
ReplyDeleteB) 8:51 rxd
A) 45, 50 x 3, 51.5, 45, 47.5kg
ReplyDeleteB) 11.39 rxd
Extras
Power snatches - 36, 38, 40 then 45, 47.5, 50, 52.5, 54 - that's a new PB by 4kg :) wooooo.
Boom!
DeleteA) 40, 45, 50, 45, 47.5
ReplyDeleteB) 12:48 @52.5
A) Thruster
ReplyDelete50, 52.5, 55kg
50, 52.5kg
B) 12.46 Rxd
Extras
Clean: 47.5, 49.5, 51.5kg
Clean Pull: 78, 81.5, 58.5kg
Back Squat: HS=95kg, then 90.5, 85.5kg
Omg can't believe I forgot to post. Crazy mind altering WOD, in my top 5 hardest....
ReplyDeleteA) 35, 37.5, 40, 35, 40
B) far out crazy land. Thanks so much to Glenn for walking me through the last round when I thought it was impossible...
40kg c&js
1cm band
16:40 can't believe I made the cap!
Omg can't believe I forgot to post. Crazy mind altering WOD, in my top 5 hardest....
ReplyDeleteA) 35, 37.5, 40, 35, 40
B) far out crazy land. Thanks so much to Glenn for walking me through the last round when I thought it was impossible...
40kg c&js
1cm band
16:40 can't believe I made the cap!
Omg can't believe I forgot to post. Crazy mind altering WOD, in my top 5 hardest....
ReplyDeleteA) 35, 37.5, 40, 35, 40
B) far out crazy land. Thanks so much to Glenn for walking me through the last round when I thought it was impossible...
40kg c&js
1cm band
16:40 can't believe I made the cap!