Wednesday, November 11, 2015

WEDNESDAY

That's right.  No Excuses!

 WARM UP
Tabata
8 rounds total. Do each movement 2 times, then move to the next movement for 2 sets.
1. Pushups
2. Plank Hold
3. Pushups
4. Plank Hold

A1) Narrow Grip Bench Press: 8-6-4-8-6-4
NOTE: Use same width as Push Press

A2) Strict Pull-ups: 5-5-5-5-5-5
NOTE: No rest between Bench Press & Pull-ups 

B) 5 Rounds - Compare HERE
40 x Double Unders
15 x KB Swings: 24/16kg
9 x OHS: 50/35kg

 Extras - Session 3
Technique Primer: Press in Clean - 5,4,3 (ascending weights)
- Clean & Jerk- HS (80%x1(1+1), 85%x1(1+1), 90%x1(1+1))x2 (% of HS)
- Snatch- 70%x1, (80%x1, 85%x1, 90%x1) x2
- Front/Back Squat - 5x 4/8@94% of Day 1
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10 comments:

  1. Jen- Never Old ChookNovember 11, 2015 at 10:58 AM

    A) 35. 37.5. 40. 36. 38.5. 41


    B)16.45 DU have left the building took me over 2min to do 10 !!!!!!!!!

    ReplyDelete
  2. UnknownNovember 11, 2015 at 3:38 PM

    A1). 70, 80, 85 and 75, 83, 87

    A2). Rx'd

    B). 16.01
    Subbed double Unders for 40 rower pulls / 25cals on rower, due to broken toe. Looks like the ballet lessons are on hold too. Giddyup!

    ReplyDelete
  3. UnknownNovember 11, 2015 at 6:52 PM

    A) 35, 37.5, 40
    36, 40, 45
    5 set of 5 pull ups
    B) Singles Skips
    16 kg KB
    2nds at 27.5kg OHS
    3rds 25 kg OHS

    ReplyDelete
  4. UnknownNovember 11, 2015 at 7:35 PM

    A)75,77.5,80
    77.5,80,85
    All strict pullups with 10kg weighted vest. Mixture of grips, bar and rings.
    B)10.00 ohs was with dowel working on form.

    ReplyDelete
  5. DCNovember 11, 2015 at 9:01 PM

    A) 40,50,60. 50,60,70
    B) 11:24 @ 45kg OHS

    ReplyDelete
  6. AnonymousNovember 11, 2015 at 9:39 PM

    A) 35, 37.5, 40, 37.5, 40, 42.5
    Extras:
    C&J- 60 (48, 51, 54)
    Snatch- 32.5, 35 (38, 40.5, 42.5)
    Front Squat- 63.5

    ReplyDelete
  7. UnknownNovember 12, 2015 at 1:25 AM

    A) 65,67.5,70. 67.5,70,75
    B) 11:42 rxd

    ReplyDelete
  8. Ray ClewettNovember 12, 2015 at 9:52 AM

    A) 70, 75, 80, 72.5, 77.5, 82.5 + pullups

    B) wrist pain in first round, swapped american for russian swings, OHS into back squat, all round a disaster of a wod. Injury is frustrating.

    Extras:
    Snatch 45.5, 49, 52, 55, 58.5, 52, 55, 58.5

    ReplyDelete
  9. Josh MerciecaNovember 17, 2015 at 8:43 AM

    B) DNF, pretty much died during the 4th round ;/
    3rnds - 8:16
    4rnds - 12:06
    5rnds - DNF

    @43kg / 24KB

    ReplyDelete
  10. Josh MerciecaNovember 19, 2015 at 8:32 AM

    A1) 60, 68, 75, 68, 75, 80

    ReplyDelete

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