ROSSI/ Strength work

AM
ROSSI

6 Rounds for time:

• 600m Row
• 60 Double unders
• 6 Box jumps @ 30"
• 6 Burpee Pull ups
• 6 Shoulder to Overhead @ 60kg
• 60 Air Squats

34:55 Rx'd

PM

Weighted Ring dips @ 80% of 1RM
20kg-5
20kg-5
AMRAP @ 20kg-17

Deadlift @ 80% of 1RM
AMRAP @ 160kg- 11

Weighted Pull up @ 80% of 1RM
24kg-5
24kg-5
AMRAP-11

RECENT MAINSITE WOD/ NEW STRENGTH PROGRAMME

AM
5 Rounds for time:

• 40 Double unders
• 30 Box jumps @ 24"
• 20 Kettlebell swings @ 32kg

09:48 Rxd, mega pleased with that time.

PM

Strength @ 80% of 1 REP MAX

Press- 2 x sets of 5, 1 x AMRAP @ 52.5kg = 7 reps
Back Squat-2 x sets of 5, 1 x AMRAP @ 110kg = 12 reps

F**ked up Snatch complex (taken from FIT AS F**K competition)

Power Snatch and Squat Snatch tekkers.

Power snatch-70kg (PB) Felt ok, could have went higher maybe.
Squat Snatch-70kg (PB), Failed (75kg) Shoulder didnt like it,still some movement in there at that weight.

6 Rounds for the time:

• 1 Power Snatch @ 60kg
• 2 Squat Snatch @ 60kg
• 3 Overhead squats @ 60kg

08:43 Rxd, First 2 rounds were mega sloppy, got it together for the last 4 rounds after my sister spotted my depth on the OH squat. All movements became comfortable @ 60kg, I need to concentrate on not going too low on the squats.

FRAN

21-15-9 Reps for time of:

• Thrusters @ 42.5kg
• Pull ups

02:34 Rx'd

Deadlifts/Pull ups

5 Rounds for the time:

• 15 Deadlifts @ 82.5kg
• 15 Pull ups

05:39 Rx'd

Full rest day tomorrow!!!

OH squat/HSPU couplet. Squat snatch tekkers

21-15-9 reps for time of:

• OH squat @ 50kg
• HSPUs

11:13 Rx'd

Rest 10 minutes

5 x sets of 10 Squat snatch @ 42.5kg, rest 1 minute between sets.

Rest 10 minutes

L-SIT hold

1 x 15 secs
1 x 10 secs
1 x 10 secs

Helen, Front Squats, T2B/Wall ball couplet, Farmers walk

AM

HELEN- 3 Rounds for time:

• 400m run
• 21 KB swings 24kg
• 12 Pull ups

07:00 Rx'd

PM

FRONT SQUAT

• 5-90kg
• 5-100kg
• 3-110kg
• 3-115kg (2)
• 1-120kg (F) tired legs!!

Rest 5 minutes

3 sets of 10 unbroken squat cleans @ 60kg, rest 1 minute inbetween.

Rest 10 minutes

5 Rounds for time of:

• 15 Wall balls 9kg
• 15 Toes to bar

05:37 Rx'd

200m Farmers walk @ 24kg each hand - 53 seconds.

Active recovery/ Rest day

Rowing at 90%

1k-03:25 (1:42 Avg 500m)
rest 3 mins
750m - 2:33 (1:42 Avg 500m)
rest 2 mins
500m - 1:40.9 (1:40.9 Avg 500m)
rest 1 min
250m - 49.4 (1:38.8 Avg 500m)

Pistols - 5 x sets of 10 (no time)

MAINSITE WOD 20-8-11

3 Rounds for time of:

• 12 Muscle ups
• 75 Air squats

10:42 Rx'd. Was hoping to hit sub 10 but MU's became hard work in the last set. SET 1 was 9+3, SET 2 was 6 + 3+3, SET 3 was 6 +2+1+1+2.

Burpee's/Goblet squats/KB swings AMRAP

12 minute AMRAP

• 5 Burpees
• 10 Goblet squats @ 24kg
• 15 KB swings @ 24kg

9+23 Rx'd

HERO WOD-The big Reach

For time:

• 42 Front Squats @ 60kg
• Row 2200m
• 42 Burpee Pull ups

15:00  Rx'd

PM- 5-5-3-3-1 Shoulder press, Push press, Push jerk

Shoulder press

5-50kg, 5-55kg, 3-57.5kg, 3-60kg, 1-62.5kg, Failed-65kg

Push press

5-70kg, 5-75kg, 3-80kg, 3-85kg, 1-90kg

Push Jerk

5-85kg, 5-87.5kg, 3-95kg, 3-100kg, 1-105kg, 1-110kg, 1-115kg (PB)

Full rest day

Today is a full rest day, tomorrow I'll be completing the HERO WOD " THE BIG REACH" in memory of a fallen ROYAL MARINE!!

Im back to recording my progress, had a few busy weeks!!

Im back to recording my own progress after a few busy weeks!!!

Recent WODs

Karen

• 150 Wall balls @ 9kg for time - 07:00 Rx'd

Leeds WOD

For time

• 20 Deadlift @ 80kg
• 20 Lateral burpees
• 20 Thrusters @ 40kg
• 20 KB swings @ 24kg

02:34 Rx'd

5 Rounds for time:

• Run 400m
• 3 15ft Rope climbs
• 10 Chest to bar Pull ups
• 15 Ring push ups

17:37 Rx'd

105kg Clean and Jerk

For time:

• 7-5-3 Snatch and OH squat @ 50kg
• 50 Double unders
• 20 Pull ups
• 7-5-3 Power clean and Front squat @ 50kg
• 30m OH walking lunge with 20kg plate

05:37 Rx'd

Rest 10 mins. then 3 sets AMRAP OH squats @ 50kg, rest as needed between sets

• 20
• 10
• 13

3 sets AMRAP OH squats @ 42.5kg, rest as needed between sets

• 24
• 19
• 18

Rest 10 minutes

AMRAP muscle ups, 1 minute rest between sets

• 7, 7, 5.