Phyi! Olin aivan pulassa, jalat ihan finaalissa heti alkuun.

5min amrap:
10 burpee
10 squat jump
20 du

5min lepo ja sama uudelleen.

Huikea tulos: 3+10+2 ja toinen 3+1. Hyydyin kyllä!!! Onneksi akrobatiassa oli vielä jalkapainotteinen setti...

Käsivarret melkein kosketusarat :D ollu kyllä melko tiukat 2vk.

Tempaus:
3x60% eli 21kg
3x70% eli 25kg
2x75% eli 26,5kg
3x2x80% eli 28kg

Ei mitään huikaisevia nostoja, mä en vaan tajua tätä!

Rivetyöntö:
3+1x60% eli 36kg
3+1x70% eli 42kg
2+1x75% eli 45kg
3x2+1x80% eli 48kg

Väsynyttä menoa. Olkapäät kiristi ja jalat lopussa, ylös tuli kuitenkin.

Back squat 5x5 min 80%

Käytin tässä maksimina 90kg. En ole sataan vuoteen testannut, mutta jos joulukuussa meni vitonen 85 niin luulis et 90 vois olla maksimi.

Laitoin tankoon tasan 80% eli 72kg ja oli ihan järkkyä. Harvoin on kyykky näin raskasta! Jokainen kyykky tuntui maksimisuoritukselta eikä ollut toivoakaan lisätä grammaakaan.

Loppuun vielä 4x10 tempona 45kg ja vähän vatsaa+selkää.

7 Rounds

1 Thruster

30 Double Unders

Perform as if you were trying to find your thruster 1rm, but happen to do 30 DU between reps. Add weight to the thruster until you cannot complete that weight. If you fail at that weight again, decrease the load and continue through 7 rounds.

DU's felt great- Amelia told us to focus more on the weight/technique and less on the time, so I tried to do that. I did the first 3 rounds at 95# the next 3 rounds at 105# and the last round at 115#. I truly did not think I could do 115#, otherwise I would have started heavier. I failed the first attempt at 115 b/c I got stuck at the bottom of the squat. Powered that second attempt up there though- thanks to Amelia for all of her help today!

1-1-1-1-1-1-1
65-70-75-80-85 (fail)- 85-90 (fail)-90 (fail)

In teams of two, complete the following:

• 8min time limit:

  • 20 burpee buy-in (split however you want)
  • then AMRAP - G2O (40kg/30kg)

Matty O and Bretto - 125 x 40kg = 5,000

1a) 10X1 3″ Deficit Deadlifts @ 85% – rest 60 sec.

1b) 10X1 Incline Bench Press (30-35˚) @ 105% – rest 60 sec.

345x10
205x5/215x5

For time, 20-15-10-5 of:
* power snatch (45/30kg)
* S2OH (45/30kg)

Back squat

Warm Up
3 Rounds
10 reps of each WOD movement, working up from a PVC.

WOD Prep
Take 10-15 Minutes going over each movement.

METCON
AMRAP 15
5 Hang Squat Cleans
5 Push Press/Jerks
5 Mid Thigh Clean High Pulls
5 Barbell Bent Over Rows
5 Power Cleans
5 Thrusters
Round x 10 Double Unders (i did single skips, double the reps)
First round completed you, do 10 DUs, 2nd round you do 20, 3rd do 30….

I used 25lb dumbbells and completed 3 full rounds and 4 Power Cleans on the 4th round.

Practise:

Kipping technique;

D.U. timing and coordination

Hit the workout when you feel ready and sharp!