Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
Finisher: Max GHD sit ups in 10 minutes.
Last done on the 3rd of September
- "Technique is crucial. Let's say you're doing a squat and it's fucked up. Maybe your knees cave in and your chest keeps falling forward. Well, we could do a "strength" phase and put ten pounds on your squat pretty easily. Or we could just get your technique perfect and instantly add 50 pounds. It's your choice." - Dave Tate
15 comments:
"Max GHD sit ups in 10 minutes"... that is a joke right?
@Chris - the joke is how you feel after
Today's wod: 95#
6 rounds
wow, this one is tough on the grip
dead lift
185 x5
215 x5
240 x5
120 x 10 x5
Metcon - three ropes of death
5 rounds
50 du
2 rope climbs no feet
30 rope waves
12:59
Finisher
GHD
10 Sit Ups
10 Hip Extensions
x5
I meant to post this earlier but i couldn't use my fingers for a few hours after this one.
Rx - 9 rds plus 5 thrusters and @ HPC. (PR) about a round better than last time. this one kills me every time.
Sorry I had to leave a little early today. I will try to come in and hit those max GHD's at 5:30 and again at 6:30 if I can make it. Hell, why not make it 20 mintues? It only hurts when i cough, sneeze, laugh or sit.
7 Rounds @ 65#
Checked my book afterwards and found that I actually did 8 rounds @ 65# last time.
Definitely need to step it up. No finisher.
Just stay on the GHD from 5:30-7:30and you should be good.
McGruber-we need those abs popping for the Beach. Spray tan and body waxing at 7:30 Firday, after the last GHD session.
I will add that I believe my form is more on point now, and thus more beneficial.
Mechanics
Consistency
Intensity
@DM, I'm going to have my stylist hook me up with some spray-on abs for this weekend. I'm convinced the GHD machine has made me sterile.
Joey-your form is 100% better than a month ago, no doubt about it.
McGruber-SSSSUPER!
Does c-monohydrate breed intensity? TIME TO LOAD!
WOD Rx- 6 rounds plus 5 thrusters and 5 cleans. God, I hated that.
Track work w/ K-Roc
400-89
600-2:21
400-94
600-2:39
200-44
200-45
100-17
150-not for time false finisher
400-1:34 (mind strength extra rep)
Equal work to rest ratio.
Great work K!
9 +5+7+3
just shy of last time
Out of work late. Decided a mile run would suffice.
Post a Comment