Hahaha, so funny, but also SO TRUE!
(A) Back Squat
1x4@60%
1x4@70%
2x3@80%
1x2@85%
1x1@90%
(B) 14.2 - Every 3 mins for as long as possible
(0-3mins)
2 Rounds
10 OHS: 43/34/30
10 C2B
(3-6mins)
2 Rounds
12 OHS
12 C@B
(6-9mins)
2 Rounds
14 OHS
14 C2B
Keep increasing reps in the same manner for as long as possible.
Open Prep Extra
(1) Snatch
5x1, climbing
-Snatch
-Hang Snatch
(2) 3x3 deficit snatch grip dead lifts @95%
(3) EMOTM x 8
Odd: 6 Deficit HSPUs (you choose deficit)
Even: 6 x Muscle Up
(4) 2 Rounds (For Quality)
25 sit ups
10 DB strict press, you choose weight
Backsquat 115 85%
ReplyDeleteA) 60, 70, 80, 85, 90
ReplyDeleteExtras:
Snatch- 30, 35, 37.5, 40, 42.5
Snatch DL- 47.5
A) 100, 116, 132, 140, 150
ReplyDeleteB) 34 reps on rd of 12. 36 reps on rd of 14 after 3 min rest. I have no idea how to write this as a score.
A)80,90,105,110,115
ReplyDeleteB)Only completed 1st round in time. No OHS, g20 instead.
A) 100, 115, 130, 140, 150 (failed) lent too far forward and didn't have it in me to fight for it with out racks so dumped over the top.
ReplyDeleteB)137 reps - this was a 2 rep improvement on last year which I am pretty happy with given my chest to bars are a bit off at the moment.
A) 55, 60, 70, 75, 80
ReplyDeleteB) Made it through the second round of OHS at 14, didn't start C2B (used 15kg bar for OHS & two bands for C2B)
a. 60, 70, 80, 85, 90
ReplyDeleteb. 77 reps (4 reps more then last year) Hands were ripping & C2B horrible.. Need to work on stringing these together.
Then after 3 mins rest. did the 14's but started subbing the C2B half way through for ring rows. Think I got to 2 at the end.
Extras.
Snatch 40, 45, 50, 55, 57.5 DL 65
Strict Press 14kg dbs
Attempted MU but died
A)70,80,92,100,105
ReplyDeleteB)
1.40 Reps
2.27 Reps
3.Rest
4.31 Reps
@43kg G2O
A) Back Squat
ReplyDelete60, 70, 80, 85, 90kg
B) Ummmm got through the 10's. Got into 8 OHS into Round 2 of the 12's. Took 3 minute rest then went into the 14's and got into 8 OHS into the 2nd Round. If that makes sense. Did the WOD at 34kg :-)
A) back squat
ReplyDelete60,70,80,85,90kg
Extras
25 GHD sit ups / 25 normal & 7kg DB
Snatch - 35,40,45,50
A) 37.5-47.5 felt light :/
ReplyDeleteB) scaled with massive pullup band, not really C2B either.
2
1+19
-
1+14
A 47.5 55.5 63 67 71
ReplyDeleteB 1rd 2cb then pull ups full Rs
2rd 2cb 1+6
Waited 3 mins
1rd + 14
Extras 25 30 32.5 34f 31.5 32.5