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 🙂 🙂 🙂

 

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