29 September 2015 – Sunrise Surprise 

Wod 1
20 Burpees

50 Sit-Ups

20 Burpees

*On the Minute, complete 3 pull-ups 
Rest 5 minutes

Then
Wod 2

5 Rounds:

20 double unders

15 Pushups

10 Sumo Deadlifts (26kg dumbbell)
Time:

Wod 1: 08:46

WOD 2: 14:35

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21 September 2015 – Running Heavy

Strength
Back squat
Find your 5RM (100kg)(failed on 110kg)

WOD
10 hang snatches (50,30)
400m run with medicine ball(10,7) +5 squats every 100m
10 Hang Squat Clean Thrusters (Cluster)
400m run w/ MB+ 5 squats every 100m
10 Sumo Deadlift High Pull
400m run w/MB + 5 squats every 100m
10 bar facing Burpees bar jumps

Level 2- (40,25)
Level 1- (30,15)

   

  

Time: 13:52 (L2)

18 September 2015 – Air Force

Warmup
400m run
40 air squats
200m run
20 air squats
100m run
10 air squats

Strength
Strict Press
1×5 60% (30kg)
1×3 70% (35kg)
1×2 80% (40kg)
1×2 90% (45kg)
1×1 100% (50kg)
1×1 105% (52kg)

WOD
“Airforce”
20 Thrusters (40,30)
20 Sumo Deadlift High-Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats

Athlete must do 4 burpees at the beginning of every minute, including at the start of the WOD, before moving on to the barbell work. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps.

Level 2- (35,20), 3 Burpees
Level 1- (30,15) Burpees

Time: 13:05 (Rx)

Core Cash Out
10 Strict Toes to Bar
20 V-Ups
30 Supermans
40 Hollow Rocks
50 Sit Ups (no arm throw)
2 minute plank

16 September 2015 – Double Ups

Warmup
200 single skips
100 double unders

Strength
Bench Press
1×5 60% (40kg)
1×3 70% (45kg)
1×2 80% (50kg)
1×2 90% (55kg)
1×1 100% (60kg)
1×1 105% (70kg)

Skill
L-Pull-up

WOD
100 Double unders
25 Pull-ups
25 Wallballs
600m Run
– Rest 3 Minutes
75 Dubs
20 Pull-ups
20 Wallballs
400m Run
– Rest 3 Minutes
50 Dubs
15 Pull-ups
15 Wallballs
200m Run
Level 2- 50-30-20 Dubs,
Level 1- Singles x 2
ADV- C2B Pull-ups

Time: 25:51 (Rx)(Rested 2 minutes between rounds)

My rope broke on the last set of double unders so I did 50 single skips with the heavy rope. Running felt alot better, those 400s on the weekend have helped loads!

Core cash out
10-8-6-4-2
Barbell Rollouts
Windshield Wipers w/ Barbell

15 September – A Dead Ringer

Strength
Deadlifts
1×5 60% (100kg)
1×3 70%  (115kg)
1×2 80% (130kg)
1×2 90% (145kg)
1×1 100% (160kg)
1×1 105% (170kg)(Failed this attempt)

WOD
10 Minute AMRAP
10 Deadlifts (100,70)
10 Ring Dips
Level 2- (80,55)
Level 1- (60,40)

Score: 4.14 (Rx)

Ca$hout
Max Calories on the Airdyne in 2 Minutes- Take turns on the Bikes

Today taught me that the mind can talk you out of anything. During the strength portion I wasn’t aware of the weights and was simply going up and lifting whatever was there. I then realised that I pulled 160kg quite easily and was shocked when I found out it was 160kg. Then the mind started playing games. I thought I was mentally ready, but I had already conceded before even attempting the 170kg weight (105%). I got to about halfway and dropped it, thinking I wasn’t going to make it. I tried 165kg and didn’t even get that. Was totally out of the zone.  If I didn’t know what I was pulling I probably would’ve got that weight. Mental fortitude needs to be built up in this regard. Sometimes what you don’t know will help you.

The WOD was a tough one, especially the rings. Deadlifts felt okay, given that we just hoisted heavier weights just before the WOD. I was glad that I was able to the ring dips on the olympic rings, with kipping. Shoulder felt good as well as the area that got injured, it really worked hard (with no pain, yay!)

9 September 2015 – Thrust Unders

Strength
Bench Press
1×5 65% (40kg)
1×5 70% (45kg)
1×5 75% (50kg)
1×5 80% (60kg)

WOD
3 Rounds
15 Thrusters (40,30)
20 Double Unders
15 Toes to Bar
20 Double Unders
Level 2- (35,25), 10 Double Unders
Level 1- (30,15), Singles x2

Time: 14:29 (Rx)

Core cash out
10 Pike ups on power wheel
25 Supermans
50 Hollow Rocks
25 Supermans
10 Pike ups on Power wheel

3 September 2015 – Hangin’

Strength
Dead lift
1×5 70% (100kg)
1×5 80% (110kg)
1×2 85% (120kg)
1×3 90% (130kg)
1×1 100% (140kg)

WOD
5 Rounds
10 Hang Power Cleans (70,45)
10 Burpees
10 Box Jumps
2 Minute Rest between rounds
Level 3- (60,40)
Level 2- (50,30)
Level 1- (40,25)

Time: 21:52 (L3)

Grip on my right hand struggled after 5 reps of the Hang Cleans, must be because of the injury – that needs to be worked on. Theres such a difference between 60kg and 70 kg Great WOD once again. And that core work! Bring on SUMMER!

Core cash out
2 Rounds
30 secs work:30 seconds rest
Rotating Stations
1. Strict Toes to Bar
2. Power wheel rollouts
3. V ups
4. Hollow Rocks

2 September – Wheelhouse

Strength
Strict press
1×5 70% (40kg)
1×5 80% (45kg)
1×2 85% (50kg)
1×3 90% (45kg)
1×1 100% (45kg)

I stayed at 45kg as the 50kg was causing me to lean back, which could result in a nasty back injury. So kept the ego in check by lowering the weight and focusing on technique.

Then:

Work up to Max weight for the complex
1 Thruster
1 Push-press
1 Push-jerk

I got to 60kg and failed on the push press at 70kg. Happy with that (for now).

WOD
3 rounds
60 Double Unders
30 Wallballs (10,7)
20 Deadlifts (80,50)
Level 2- (70,45) 20 Wallballs, 30 Double unders
Level 1- (50,35) 120 Singles, 20 WB, 15 Deadlifts

I loved this WOD! I think these movements are ‘in my wheelhouse’, as they say. It was challenging, but I felt like I could push it at an intensity that worked me but I could still think about my strategy for the next round/movements.With the double unders, I tried to get them unbroken as much as possible, but split it into 30-30(R1), 20-20-20 (R2) and 10-10-10-10-10-10(R3), Wallballs were split into 15 x 2 for round 1 and 10 x 3 for the remaining rounds. Deadlifts, were pretty easy so just had 10 x 2 on all rounds. Dunno if my time is competitive but I’m happy that I could smash that WOD 🙂

Time: 16:30 (Rx)

Core Cash out on your own time after class
Alternating Tabata (20 sec L sit, 10 sec rest then 20 sit up, 10 sec rest alternating between the two for 8 minutes)
L-Sit Hold on Pull up Bar
Sit ups (no arm throw)

Conditioning *optional if you want to do more work.
Rowing
3 Rounds
Row 250m
Row 500m
Row 750m
Rest 1:1

Didn’t get to the rowing portion but the core cashout, wow. Mid section for days! Great WOD 🙂 🙂 🙂