Heavy Deadlifts and A Ridiculous Amrap
In 8 minutes, complete as many rounds as possible of:
3 Deadlifts @ 145kg
8 Wall Balls @ 10kg
8 rounds + 3 DLs
I did 32 reps in 12 minutes last week. So 27 in 8 minutes ain’t too shabby. It’s all about positioning and staying tight throughout the multiple lifts.
AMRAP 20:
20 Box Jumps
5 Muscle-ups
30 Double-unders
4 rounds + 4 Muscle-ups (went on to complete the round)
5X3 Strict Pullups + ME Kipping Pullups
15 Strict + 45 Kipping total
When I first told everyone about this, they were like, “Whaat?” Too many box jumps apparently. They actually felt good during the first two sets. Then I broke em up into 10s and 5s. Muscle-ups took the most time but I rested relatively short in between. The double-unders were recovery for me. Then onto more pull-ups to bring this week’s grand total to 96.
EMOTM Snatch Practice
Every minute on the minute:
3 Power Snatch @60kg
Completed 10 rounds.
15 minutes of work @ high aerobic effort:
10 Box Jumps – 24″
10 Chin-ups
10 OHS @ 95lb
Run 200m
4 rounds + 10 chins
I know I can do 30 snatches in less than 3 minutes but today was mainly to tune up my technique and work on speed while maintaining some form of intensity.
The amrap wore me out pretty quick with the constant flexion of the hips. My legs felt like bricks every time after the overhead squats. Just what I needed to finish off the week.
After Party begins
Back Squats
95kg x 4, 112kg x 4, 127kg x 4, 145kg x 3, 145 x 2
In 10 minutes, complete as many rounds as possible of:
3 Snatches @ 70kg
8 Box Jumps @ 30″
6 rounds
Snatching 70 for reps was something I never thought I would do a year ago. Box jumps just added spice to the legs to make it all that much harder.
After party:
50 pull-ups (with JW)
Friday Fun
21-15-9 reps for time of:
Kettlebell Snatches @ 24kg, Left & Right
Box Jumps @ 30″
Time- 9:56
Partner Wod
AMRAP 10 mins:
Partner performs as many strict pull-ups as possible while the other partner completes 10 reps of bench @ 75kg
Partnering with SKT meant that we are working heavily on our weaknesses: Bench for him and pull-ups for me. I managed to rack up 45 reps while complete the bench in swift fashion.
WOD081611
In 20 minutes, complete as many rounds as possible of:
3 Presses
3 Push Presses
3 Push Jerks
9 Box Jumps @ 30″
12 rounds + 6 Box Jumps
Definitely improving on the box jumps; although at 30″, I have to approach em one jump at a time. The presses felt iffy towards round 10. Deep breathes allowed me to complete 3 in a row before taking a short break. A grinder. Just keep moving.. just keep moving…
WOD081211
Deadlifts
165kg x 5, 175 x 3, 185 x 5
In 15 minutes, complete as many rounds as possible of:
Run 100m
5 Power Snatches @ 50kg
10 Handstand Push Ups
5 rounds + 1 HSPU
I wanted to go with 60kg to work on my snatches but those HSPUs are gonna slow me down if I kill my shoulders too early. Pretty shabby performance which further exposes weaknesses in my bodyweight movements.
“Box Jump Annie”
50-40-30-20-10
Box Jumps
Sit-ups
Time – 18:20
Huge wod to tackle my two of my major weaknesses here.
WD060911
Deadlifts
5-5-5-5-5
130kg, 140, 150, 160, 170 (3)
In 15 minutes, complete as many rounds as possible of:
2 Presses
2 Push Presses
2 Push Jerks
10 Box Jumps @ 24″
12 rounds @45kg
WOD123110
On the minute:
Perform 5 Box Jumps @ 30″ then max reps of 40kg Power Snatches on the minute.
Goal is to complete 75 Power Snatches.
Time – 18:51 ; 95 Box Jumps
Fantastic end to the new year. I have been an absolutely beast for the past week.
WOD120910
Back Squat
5-3-1-1-1-1-1
20kg, 40, 70, 100, 120, 130, 140
For time of:
Run 350m
21 Kettlebell Swings @ 32kg
21 Box Jumps @ 30″
Run 350m
15 Kettlebell Swings
15 Box Jumps
Run 350m
9 Kettlebell Swings
9 Box Jumps
Time – 13:08
WOD101410
21-15-9 reps for time of:
Box Jumps @ 24″/18″
Dumbbell Overhead Squat @ 45lbs, Left & Right
Time – 9:14
Recent Comments