Coconut Records “West Coast”.. Alays enjoy listening to this especially when snowboarding
3 Rounds for time
50 Squats - 7 Muscle ups - 10 Hang power cleans 60/40kg
My Result: 12:01 - Had to scale muscle ups to 7-5-3 and HPC @ 50kgs as im not yet a beast. First time ever doing muscle ups in a WOD, first round tied 5 together which is the most ive ever done in a row, pretty happy with it. In the photo Im in the red shirt to the right end of the picture coming down out of the top :D
AMRAP of 20mins
My results: 14 rounds @ 45kgs, I suprised myself and got the most rounds of the day!
Finally sorting out my problems with Olympic lifts thanks to Chris Rae!
Sizes start at 5/8” (16mm)
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pretty freakin rad
Got OWNED by ‘Kelly’ tonight, 30:18 Rx
5 rounds x 7 reps of each move In the sequence, No dropping the bar, Add weight at eachround.
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.
3 rounds of
7 Overhead Squats Pvc/20kg/30kg
7 Burpee lateral Jumps over bar
5 x 3 Front Squats
50 Thrusters 20kg/15kg
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
5 Rounds For Time
10 Burpee Box Jump 60/50cm
10 Sumo Deadlift High Pulls 42.5/30kg
10 Thrusters 42.5/30kg
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.
Warmup in Partners:
4 x 100m Sprint (Alternate between partners)
6 rounds of
21 kettlebell swings 24kg/16kg
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.
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.
3 Rounds of
7 thrusters 30/20kg
7 Reverse Burpees
1-1-1-1-1-1-1 Squat Clean Thrusters
WOD: For Time
30 Pull ups
20 Pull ups
10 Pull ups
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.
3 Rounds of 10 x press with bar
10 x burpees
10m Worm things haha
Press 5 x 5
21 deadlifts (100kg/70kg)
SWOD: Press 5x5 50kg (PB)
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!