WOD Friday 1st
Got OWNED by ‘Kelly’ tonight, 30:18 Rx
Taken with instagram
WOD Bear Complex
Power Clean
Front Squat
Push Press
Back Squat
Push Press
5 rounds x 7 reps of each move In the sequence, No dropping the bar, Add weight at eachround.
Results:40,42.5,45,47.5,50kg
This workout was pretty damn hard, by the last round my forearms were smoked and on the second to last push presh going into the back squat the bar rolled down my neck and shredded it up ouch! We got through it and it sure tested us, hope to do it again soon.
Taken with instagram
27/4 WOD
Warm-up:
3 rounds of
7 Overhead Squats Pvc/20kg/30kg
7 Burpee lateral Jumps over bar
SWOD:
5 x 3 Front Squats
WOD:
“Jackie”
1000m Row
50 Thrusters 20kg/15kg
30 Pullups
Results
SWOD 70kg - Could have gone heavier but I think it would have been struggle down on the last round but now i know where im at for next time.
“Jackie” 9:30 Rx- Killed the first two sections but my pullups screwed me over again by the last 10 i could on put 3’s and 4’s together
Anzac Day WOD
“WOOD”
5 Rounds For Time
400m Run
10 Burpee Box Jump 60/50cm
10 Sumo Deadlift High Pulls 42.5/30kg
10 Thrusters 42.5/30kg
RESULTS:
26:50 @ 35kgs - Probably should have gone heavier on this one it would have affected my time but I want to try to get closer to Rxing WODs to be ready for the Intermediate Fitwars division at the end of june.
21/04/12 WOD
Warmup in Partners:
4 x 100m Sprint (Alternate between partners)
Partner WOD:
For Time
6 rounds of
Run 400m
21 kettlebell swings 24kg/16kg
12 Pullups
One Partner works at a time, you must tag your partner once you finished your section, For example: Partner A runs while B rests, Partner A tags B to start Kettlebells etc.
Results:
Completed in 16:25 Rx
This Wod was super fun, we were racing against our coach and another super fit dude and their time was 14:10 so we were happy with our time.
20/4/2012 WOD
Warm-up:
3 Rounds of
7 thrusters 30/20kg
7 Reverse Burpees
SWOD:
1-1-1-1-1-1-1 Squat Clean Thrusters
WOD: For Time
200m Run
30 Pull ups
300m Run
20 Pull ups
400m Run
10 Pull ups
Results:
SWOD: 57.5 kg trying to get my technique right, by the end it was looking 100 percent better, now ill be able to go up in weight :)
WOD: 7:46 Rx My pull ups let me down in the last round ohwell can only get better.
WOD Friday 12/4/12
Warm up:
3 Rounds of 10 x press with bar
10 x burpees
10m Worm things haha
SWOD:
Press 5 x 5
WOD:
21 deadlifts (100kg/70kg)
400m Run
18 deadlifts
400m Run
15 deadlifts
400m Run
12 deadlifts
400m Run
SWOD: Press 5x5 50kg (PB)
WOD:11:13 70kg
Comments:
Really happy with my presses latley, starting to get some real progress going and staring to catch up to some other guys that started a long time before me. The WOD was really fun, my deadlifts are finally looking good, still havnt got my 1Rep Max yet so hopefully that comes up soon so I can test myself, the most ive done is 5x5 @ 100kg. This is my 12th day in a row so tomorrow will be the last day of training then sunday will be a long awaited rest day. Going to push myself as far as I can go so I can hopefully enter the next FitWars in adelaide intermediate level. Also got my first consectutive muscle ups today, did six singles yesterday, still need to work on my kip but its coming together day by day. Super stoked on life!
3 more sleeps till TOUGH MUDDER PHILIP ISLAND chyeeeeah!!!!!!
Wednesday 28/3/12 WOD
SWOD
Back Squat 5 x 3
WOD
AS man reps in 7 min of:
3 Deadlift
3 HSPU
6 Deadlift
6 HSUP and so on…
Back Squat: 80 kg
WOD: 12 + 6 deadlifts @ 80kg = 66 reps
I really suck at back squats even though I PB’d I just really suck at them, my leg strenght sucks!! The WOD was fun but I kinda wish it went for longer, dunno why..
Monday 26/03/12 WOD
SWOD
Split Jerk
1-1-1-1-1
WOD
For Max Total Weight
On the minute for 10 minutes
1 Clean and Jerk (heavy)
Split Jerk: 75kg
WOD: 505kg (40+40+50+50+52.5+52.5+55+55+55+55)
The split jerk was super fun, I had really good form from the start which is rare for me, the coach was impressed how quick I got under the bar. I attempted a 77.5 kg but couldnt get under it but Im super stoked with my 75kg result since I have never done this movement before. The WOD was was except I confused myself with the weights and ended up doing lighter than I though I was haha what a dickhead but I do need to work on my cleans a little. Super Stoked monday!!!
WOD 12.5
Not my best effort, gotta work on my kips they are terrible, only got through to the fifth round when the buzzer went, weird thing is I didnt even feel that I did the wod afterwards, wasnt gassed or anything which means I obviously didnt push myself which sucks, I felt very distracted for some reason.
3 Thrusters
3 Chest to bar
6 Thrusters
6 Chest to bar
9 Thrusters
9 Chest to bar
12 Thrusters
12 Chest to Bar +
2 Thrusters out of 15 = 62 reps all up :/
