Strength
Deadlift - Deload
5-5-5
1st working set @ 40% 1rm
2nd working set @ 50% 1rm
3rd working set @ 60% 1rm
WOD 15-12-9
Thrusters 55/40
*Waiting Team mate performs max Ring Dips
*If the "Thruster bar" is on the ground then the dips dont count
*Both Team members must be working at same time.
Stabilization
OHS @ 3/4 Bodyweight
MAX Reps
Post loads/time to comments
worked with justine tonight.
ReplyDeletedid the WOD in 9.13 with 15 push ups which works out to be 1 rep every 13.4 sec.
deadlifts @ 40kg and 1rm was 50kg.
you did really well tonight justine..
Deadlift 1RM - 10% = 90kg
ReplyDelete5 @ 35kg
5 @ 45kg
5 @ 55kg
Squat snatch
5 @ 30kg (failed on 3rd forgot to drop under the bar)
3 @ 35kg
WOD with Cindy
Subbed Thrusters for Push Press 30kg due to injury.
Yellow band for dips.
73 reps total in 8:34 = 1 rep every 6.9 sec
OHS
2 @ 35kg
Not happy with this as i know i can lift more. Last time my 3RM was 42.2kg.
Dead's- 5@85kg, 5@90kg and 5@100kg.
ReplyDeleteSquat Snatch- 5@40kg, 3@50kg
WOD did this solo, 8:46, 50kg Thrusters and subbed Ring Dips for Comp Push ups. Thrusters 15, 10-2, 5-4.
OHS- 9@40kg reasonably happy with this.
WOD - can't remember my partner, I think it was James??
ReplyDelete13:58 as RXD
Mitch ring dips
13,8,4,8,4
James? ring dips
10,8,4,4
838 seconds/63 reps = 13.3 seconds per rep