((A) Warm Up Technique Rope Climbs
(B) Deadlifts 5@75, 5@80, 5+@85%
(C) 10,9,8,7,6,5,4,3,2,1 Pullups Alternating 1,2,3,4,5,6,7,8,9,10 WallBall 9&6kg 10/9ft
Beginner/Intermediate
((A) Warm Up Technique Rope Climbs
(B) Deadlifts 5@75, 5@80, 5+@85%
(B) Deadlifts 5@75, 5@80, 5+@85%
(C) 10,9,8,7,6,5,4,3,2,1 Pullups Alternating 1,2,3,4,5,6,7,8,9,10 WallBall 9&6kg 10/9ft
Advanced
(A) 3 Rounds for Time-10 SDHP 43/30kg, 10 Pullups
(B) Deadlifts-EMOTM for 10mins 2 Reps @ 75% of 1RM. After 2 deadlifts perform 1 Rope Climb.
(C) 10,9,8,7,6,5,4,3,2,1 TTB Alternating 1,2,3,4,5,6,7,8,9,10 WallBall 9&6kg 10/9ft
Focus- (A) This workout should be fast but you will need to be efficient to achieve this. Make sure your set up on the SDHP is even to avoid no reps (B) If you cannot make it back on the bar ready for the next minute then skip rope climb (C) Tape your hands to avoid any rips if you are susceptible.
A) 2.39
ReplyDeleteB) worked @ 135kg
C) 6:52
i struggled a little bit with endurance tonight. i guess that will come in time with more high rep WODs and improvements in efficiency so I'm not burning so much energy
(A) 4:08
ReplyDelete(B) 82.5kg
(C) 9:37
I loved these WODs - lots of different elements.
Practiced TTB at the end, very frustrating how something that seems so obvious is so difficult for me to do. My hands are killing me today.
A) 4:11 RXD
ReplyDeleteB) DL @ 135kg, 10 rope climbs
C) 11:11 RXD
Great to be back at the box after a couple of rest days, thanks to all for the birthday wishes.
(A) I love me some rope climbs! Need to work on getting that rope nice and tight between the toes. 5 climbs for warm up sharing with the girls.
ReplyDelete(B) 5 @ 53kg (75%), 5@58kg (80%), Max 15 Reps @ 63kg (85%)
(C) 14:30 - HORRIBLE. Need to work on TTB/TTR.
A) still need more arm strength to hold my weight for rope climb so I did scaled version with straight legs.
ReplyDeleteB) retested my 1RM Deadlifts I managed 175kg upped my 1RM by 35kg
C) WOD done in 8:32 I'm getting more range in my TTB but Still not quite there yet