Bounced back
Box Squats – 2 reps every minute for 10 minutes
This would not have been possible a year ago with a 120kg weight. Kept telling myself to drive my hips up fast as the load threatens to stall it every time.
Three rounds for time of:
Run 400m
15 Kettlebell Snatches @ 24kg, Left & Right
15 Ring Dips
Time – 15:24
Conserved my energy during the run and went on a rampage with the snatches. I wanted to nail every single one with a vengeance and not stop for too long if I had to. This is where I felt that I was in my element. Learning from past experiences, the wise choice was to refrain from killing myself. Triple snatch pulls seemed like a fitting end.
WOD072811
Back Squat
105kg x 5, 112 x 5, 120 x 8
Shoulder Press
57kg x 5, 60 x 5, 62 x 8
Five rounds for time of:
Run 400m
40 Double Unders
Time – 15:27
Totally stuffed up the first round with about 5 trips. But I went on to recover well after that with an unbroken finish!
21, 15, 9 reps of:
One arm KB power snatch LT – 1.5 pood
One arm KB power snatch RT – 1.5 pood
Toes to Bar
Time – 9:35
WOD072511
Crossfit Total
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Compare with 072410
Score – 405kg Goal in 3 months – 460 kg
Linear progression hasn’t done much for me the past couple of months. So I’ll give Wendler’s 5 3 1 a go for the next 3 month, leading up to the Pushmore meet. We’ll see what comes out of this.
“Helen”
Three rounds for time of:
Run 400m
21 Kettlebell Swings @ 24kg
12 Pull Ups
Time – 9:33
Compare with 031511
Finally, a sub-10 for this bitch!
Weighted Dip
3-3-3-2-2-2-1-1-1 reps
24kg, 28, 32, 36, 40, 44, 46, 48.5, 50.5 (f)
Random wod with SKT because he saw this on main site. Great stuff!
WOD052111
Five rounds for time of:
15 Power Snatches @ 40kg
15 Ring Dips
At the beginning of every minute, do 3 burpees.
Time – 18:37
The burpees really made worse than it should be. Just can’t breathe.
WOD012211
100 Ring Dips for time.
*At the beginning of every minute perform 3 Back Squats @ 100kg, for the rest of the minute perform as many ring dips as you can during that minute. At the beginning of the next minute perform 3 Back Squats @ 100kg and then max rep ring dips and so on until you reach 100 Ring Dips.
Time – 13:48 / 42 squats
Couldn’t. Walk. After. This.
WOD121410
In 20 minutes, complete as many rounds as possible of:
7 Hang Power Cleans @ 35kg/25kg
7 Push Press @ 35kg/25kg
11 Ring Dips
9 rounds + 7 + 7
Tabata Rolling Pistols
20 secs on, 10 secs off
5, 6, 6, 6, 5, 5, 6, 6
WOD120410
Three rounds for time of:
15 Front Squats @ 40kg/25kg
15 Ring Dips
10 Shuttle Runs(10m)
Time – 10:51
Recent Comments