Randy
75 power snatches 75lbs
5:11 (PR)
I had everything going against me on this one.... I am very happy with my performance. All reps were good form
31 October 2009
30 October 2009
Thursday
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments
6 rounds
The last time I did this one I was stumped on the MU's I just could not pull them off. This time they were not a problem and only had one miss. The HSPU's were the show stopper. NOTE: I also used a 1.5 pood kettlebell and did 10 swings instead. I do not like at all swinging a dumbbell, I really think the kettlebell is the answer and there is really no substitution. Also the difference in weight being swung comes out to 10 reps to equate.
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments
6 rounds
The last time I did this one I was stumped on the MU's I just could not pull them off. This time they were not a problem and only had one miss. The HSPU's were the show stopper. NOTE: I also used a 1.5 pood kettlebell and did 10 swings instead. I do not like at all swinging a dumbbell, I really think the kettlebell is the answer and there is really no substitution. Also the difference in weight being swung comes out to 10 reps to equate.
Wednesday
METCON
3 Rounds AQAP
10 1.5 pood Kettlebell snatches (5 per arm)
20 18lb Med ball cleans
30 GHD sit ups. (touching floor behind head to touching foothold)
11:41
This was a good fast one. I was going to do 5 rounds but I have not done GHD's in quite a while so I did not want to torch my internal organs. This was good one nonetheless.
3 Rounds AQAP
10 1.5 pood Kettlebell snatches (5 per arm)
20 18lb Med ball cleans
30 GHD sit ups. (touching floor behind head to touching foothold)
11:41
This was a good fast one. I was going to do 5 rounds but I have not done GHD's in quite a while so I did not want to torch my internal organs. This was good one nonetheless.
Monday
"Tommy V"
For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents
Post time to comments.
We used a rope hanging from an 8' pull up bar, so we doubled the ascents for each round. We started sitting on the ground and then climbed to chin over the bar. This sucked... the last time I did this WOD i believe I completed it in 19 minutes and some change. This time the first round took 15+ minutes.... I unfortunately ran out of time to complete the WOD. With only 6 minutes to complete the WOD before I had to start training clients I ended the WOD with 16 thrusters which was a max effort.
For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents
Post time to comments.
We used a rope hanging from an 8' pull up bar, so we doubled the ascents for each round. We started sitting on the ground and then climbed to chin over the bar. This sucked... the last time I did this WOD i believe I completed it in 19 minutes and some change. This time the first round took 15+ minutes.... I unfortunately ran out of time to complete the WOD. With only 6 minutes to complete the WOD before I had to start training clients I ended the WOD with 16 thrusters which was a max effort.
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