Early afternoon
Speed deads
7x3x316lb
Late afternoon
Speed squats
10x2x100kg
Should have been triples at 112.5 but they wouldn’t have been fast enough
Planned metcon re-scheduled to tomorrow
Finished with some unweighted box squats - interesting stretch ...
A version of a WOD Leon did earlier in the week. Scaled down a touch in an attempt to ramp up the intensity
10 - 1 power clean, 155lb
1 - 10 Russian swings, 70lb
7:14 - Nasty, gassy and grippy. Will do this again sometime - think low 6’s should be doable.
Spent about 6 mins or so working K-Star’s hip capsule stretches
K-Star hip capsule stretches for about 6 mins then
Power snatch up to 70kg - all crisp with no press out but got into the habit of not jumping my feet out to a proper landing position. Went to 75kg and pulled it high enough but the movement pattern was grooved and the feet remained stuck on the floor. Dropped back to 60kg for a couple of better reps after 4 consecutive fails
Then jumped in with one of our guys on his WOD so he didn’t have to go on his lonesome
AMRAP 8min
Strict pull up and Press up (Games ‘10 standard) ladder
Completed the 10 round in 8:15
Fun way to get some basics in
Bench
10x40kg
5x60kg
3x80kg
100kg
110kg
4fx112.5kg
11x90kg (1 up from last week)
2 hours later
Lizzie the HPC re-mix
21-15-9
HPC, 135lb
Ring dips
3:07 - benchmark time, not done this before
HPC did get tough (esp grippy) but kept going, Dips just weren’t grooved really well and cost me a good 25 secs or so. Indeed the last 2 reps took over 15 secs.
Deads - off 2” platform
5x60kg
5x80kg
3x100kg
2x120kg
1x140kg
1x160kg
5x170kg - PB
Still figuring out my set up for these - not a big deal on warm up singles but consecutive reset reps in the work set were inconsistent
Back Squat
5x60kg
5x80kg
3x100kg
110kg
120kg
130kg
5x135kg
2 hours later did GD’s birthday WOD - better late than never and I’m so glad you are not any older this year. 51 was more than enough!!
51 115lb thrusters for time - Ascending rounds of Cindy for each time you drop the bar
Did not drop the bar but did resort to the occasional back squat thruster - hope that doesn’t DQ me. Think it was all done in 4:35 or so. Will check with the video ref and am happy to youtube it if anyone is interested.
Back from hols and felt like hitting Speal v Khalipa again
1-10 GTOH, 155lb with 1 round of Cindy between rungs on GTOH ladder
20:57 (PB by 1:59)
Really happy with GTOH - all solid push jerks and did a good job chasing the bar down whenever I dropped it. From the 5 round on most were in doubles and singles with a drop and immediate reset rather than tap and go reps. Hips feeling slightly funky after hours in the car coming back from hols so squats were pretty slow and deliberate. Helped as a built in rest period.
I’d like to think I can pull this under 18 mins with a little better conditioning and a better headgame. Still content with the impromptu effort today.
5 rnft
Run 200m
10 swings, 32kg
10 slams, 20lb
Runs were kept short in a bid to maximise inrtensity. Only tanked the 4th one - all others were solid. Didn’t mess about on the drills either as the skeeters were particularly vicious.
