djpaulc247
Distinguished Member
- Joined
- Dec 19, 2008
- Messages
- 6,571
- Reaction score
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- Points
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Tue 10/07/18
Skill
7 min EMOM working on technique for either:
1-2 Muscle Ups
4-8 Chest to Bar Pull Ups
4-8 Pull Ups, Kipping or Strict
First time properly working on chest to bar but did pretty well, I have butterfly pull ups now so worked on butterfly c2b and managed 7 in the first min then 6 every other min except one where I only did three then didn't touch the bar with my chest on the fourth rep.
WOD
A) In 4 min window:
Row 500m then AMRAP:
10 x Alternating Reverse Lunges (Front Rack) – A: 60kg / B: 50kg / C: 40kg
15 x Sit Ups
Rest 3 mins
B) In 4 min window:
Row 500m then AMRAP:
10 x Wall Balls
15 x KB Swings @ 24kg
C) Rest 3 mins
In 4 min window:
Row 500m then AMRAP:
10 x Power Clean – A: 60kg / B: 50kg / C: 40kg
15 x Box Jumps
Rounds: A) 1 + 9 sit ups / B) 2 + 1 Wall Ball / C) 1 + 6 Cleans
We had to use the same weight for the reverse lunges as the cleans and 60kg was too heavy for the lunges so went with 50kg. Good workout, last proper workout before the comp now
Skill
7 min EMOM working on technique for either:
1-2 Muscle Ups
4-8 Chest to Bar Pull Ups
4-8 Pull Ups, Kipping or Strict
First time properly working on chest to bar but did pretty well, I have butterfly pull ups now so worked on butterfly c2b and managed 7 in the first min then 6 every other min except one where I only did three then didn't touch the bar with my chest on the fourth rep.
WOD
A) In 4 min window:
Row 500m then AMRAP:
10 x Alternating Reverse Lunges (Front Rack) – A: 60kg / B: 50kg / C: 40kg
15 x Sit Ups
Rest 3 mins
B) In 4 min window:
Row 500m then AMRAP:
10 x Wall Balls
15 x KB Swings @ 24kg
C) Rest 3 mins
In 4 min window:
Row 500m then AMRAP:
10 x Power Clean – A: 60kg / B: 50kg / C: 40kg
15 x Box Jumps
Rounds: A) 1 + 9 sit ups / B) 2 + 1 Wall Ball / C) 1 + 6 Cleans
We had to use the same weight for the reverse lunges as the cleans and 60kg was too heavy for the lunges so went with 50kg. Good workout, last proper workout before the comp now