Fitness
A. Every 75 Secs for 5 Sets
1/1 x TGU or Windmills
Russian Swings for the remainder of the period
B. AFAP
10 – 1 Ladder
Push-ups
Sit-ups
Goblet Squats
Performance
A. Every 75 Secs for 5 Sets
1 x Power Snatch + 2 x Hang Power Snatch (Work on position 1 or 2)
B. AFAP
10 – 1 Ladder
Ring-dips
T2B
American Swings @ 1.5 pood/1 pood
Sport
A. Every 75 Secs for 5 Sets
3 x TNG Squat Snatches
B. AFAP
10 – 1 Ladder
Ring-dips
T2B
American Swings @ 90lb/70lb
Extra Credit (Time permitting)
10 Sets w/a Partner (You go I go)
3/2 x Muscle-ups
-Post results under comments
Fitness
A. TGU with 12kg bell
B. 7:07 with 1 pood bell
Performance
A. 95-115-115-115-115 ….3-1-2 position/progression was a nasty combo (love it though). Oh snatches how I love thee, but when will you love me.
B. 9:56
11:16Rx I may have done the round of 7 twice
Sport
A. 105/110/110/115/120- felt good so kept going. 125/130 failed on #2/130 failed on #1/ 130 finally got them all.
B. 13:28 RX. Didn’t feel great but I got through it with that dang 70 lb kettle bell. However, the bell wasn’t directly above my head on all reps. Probably should have used the 1.5 pood bell so that my form wasn’t so crappy. T2B are getting better, started struggling a little more around round of 7’s. Need to practice my dips more.
Performance:
A.) 155, 155, 155, 155, 175..Should have gone heavier for the whole time. I looked over and saw Shawn killing it and realized I needed to go up in weight!
B.) like 8:39 I think. I did the first set of dips, then used the red band for the rest. Toes to like my waist area, was working on the swing. Swings felt good.
Performance
A : @95
B : 15:13
Sport:
A. 95-105-95-95-95 (was losing form at 105, so stayed at 95)
B. 16:15 Rx (Glad Matt made me finish. Dips were hard after the first couple rounds. T2B felt good, and KB swings were better than expected).
100+ random abs
Performance sort of:
A: 55-35 for the rest (sore back so worked on form)
B: 12:42 (incline push-ups, K2E Russian swings)
K2E with activated shoulders working better – got 10 in a row!
Back felt better after WOD than before — Yay CF!
A. 55# in effort to get the movement perfected— frustrating that I don’t have the hip connection… yet another coach able to pick up on that… must be THAT obvious. Now just have to keep working at it. Worked a little with the PVC after class.
B. 12:38 Performance using red skinny band for dips, T2B–but they were all broken, as I cannot get the kip/swing together to connect, 1 pood american swings.
Sport:
A. 85 felt light but focused on form
B. 16:17 but used 1.5 pood, the 70lb felt like I was straining too much.
This was hard at the end. Toes to bar felt easy today. Dips were hard and as much as u try to do them when tired your arms don’t listen to you! 😀
Got a good nights sleep for the first time in weeks. Felt so much stronger.
Planks
A. 55 lbs
B. 11:51, push ups, k2e…I need to work on that! .7 pood. All of these were very hard for me…need to gain upper body strength so I can do more.
Performance
A. 55-55-55-55-60
B. 10:19
Performance
A. 85-85-85-85-85 – still not really hitting position 2 as best I can
B. 11:55, bar dips (matador bar), K2E, 1.5 pood
Performance
A 55# — could have gone a little heavier
B. 10:24
Frustrating WOD after being gone last week. K2E felt good but they were without kipping — need to get a better swing/rhythm. Happy today is over and today will be a better day!
A: Perf @ 65#. Hadn’t snatched in awhile – a bit rust. 65# seemed heavy
B: Fit 6:23 w/20Kg kb
Performance
A. 95, 95, 95, 95, 95lbs.
B. 12:00
1/2 bar dips with red band, 1/2 with blue band, K2E’s, and 1.5 pood Russian swings.
100 situps.
B. Fitness 11:55.
Slept in after Sunday night football, but did make myself do the Fitness WOD
B. 7:15 – goblet squats were improvised w/ 24lbs of dumbbells