70’s Big July Challenge
AMRAP 20
3 press @ 62.5% bw
3 strict pull ups
29 rounds @ 127lb
Suited me as is dud knee friendly - be a great friday night WOD too. Can you say GUN SHOW!!
Was a little surprised as expected strict pull ups to be the bottleneck. Presses broke to 2/1 about 15 rounds in (about 8:30) and were singles from about 23 rounds. Pull ups unbroken throughout
Painstorm for July
4 rounds (5 power clean 155lb, 5 thruster 155lb)
Run 800m
3 rounds (5 power clean 155lb, 5 thruster 155lb)
Run 600m
2 rounds (5 power clean 155lb, 5 thruster 155lb)
Run 400m
1 round (5 power clean 155lb, 5 thruster 155lb)
Run 200m
Finished the 1st round of the 2 round but my R knee fell in when i dropped into the last thruster. Managed to shove it out but in the process there was lots of crunching, grinding and a pretty good Owie. Was about 17 minutes at that stage - decided discretion was the better part of valour and called it a day there. Gonna rest up the knee for the weekend and test it on Monday. In the meantime Leon mentioned the 70’s Big challenge for July - should be good before a night out tomorrow
CFSB Throwdown
3 rounds for time of
3 bw power cleans
6 bw thrusters
12 pull ups
5 rounds was going to be a low power suck fest. As is this was pretty disappointing. Without a doubt Beast Boy would crush 5 rounds of this in under 10 easy.
Bodyweight 199lb, time 10:30
5x89lb
5x155lb
5x221lb
5x309lb
2x375lb
3fx435lb (2 and 3 rep PB)
7fx397lb
Not overly impressed with today but I’m dragging a bit so will move on and try to sort myself out for next week.
Then tried out some assistance work suggested by a Poliquin coach
Snatch grip deads with 8 secs pauses at various spots on descent, 133lb
Seated good mornings, 89lb
Bulgarian lunges then some step ups w/ 89lb onto a 33” box
Interesting stuff - gonna be picking his brains for the next couple of months improving our own movement and seeing what we can pass on to our trainees
