Box wod with Ujin
For time
20 ctb
20 box jump
20 ring dips ( i did jumping one half
Way)-.-
40 du
20 TTb
20 jumping squat
Time: 9 min 10 sec
Practice pistol 3 sets on each leg
Left 10-8-5
Right 6-4-3
How do you balance your pistols out ?
13 oct
10 sets teams of 3( Kyle and Jeff )
15 unbroken wall ball
Amrap
Kb swing
Double unders
:27:56 min / 375kbs/756 du
15 oct mon
Trainers wod at enduro
2muscle up( x2 smu)
21 double under
1 trusters ( max effort)100-115(f)-111.5
16 oct Tuesday
Box squat
50% x 2x12 (70 lbs)
4 rds
90 sec
5 mu
Amrap du
Rest 60 sec
(47/55/42/55) 199 double unders
17 oct @gym
Hang clean
70%x2x12
82.5x10
89x1
94x1
Clean pull (94lbs)
3x3
150 m sprint
23/23/24
19 oct Friday
Front squat
140-151(pr)-160(f)-156(f)x2
4 rds
5 hspu
10 pu
15 kbs
20 squat
Rx:11:32
20 oct Saturday
Coach-Moses-kannan
25 min
400 m run
Amrap
Row
Burpees
Wallball
: 1508 reps
22 oct Monday
Power clean
100lbs practice
10 min ladder
1kbs
1 burpees
…..
Rx 10 rds + 5 kbs
I gotta log down my score….
Box squat
85% 1 rm
2x12
204lbs with Bands
10min AMRAP
2 jumping muscle up
8hang clean(77lbs)
16 air squat
Rounds:5
Am
“Manion”
Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps
Instead I am using 88lbs
Run. Squat
1)2:37. 2:47
2)2:47. 2:46
3)2:49. 2:53
4)2:50. 3:20
5)3:12. 3:22
6)2:39. 3:00
7)3:09. 2:23
Total time :40min41 sec
That felt like forever, plus I had to walk at least 20 second to the treadmill since I did this in the gym.it felt like forever.the run was easy bit i didn’t go too fast and the squat, high reps was painful I never do much reps with weighted squat, max is 10-12 reps. 40 minutes is bloody long
Am
Practice
Snatch balance
77lbs
3x5
The lowering phrase to my shoulder feels weird.
Scaled WOD
6-4-2
Jumping muscle up
Trusters (99lbs)
Time:8:50
They felt like forever and I couldn’t feel my arms.
Pm WOD
Am inspired from jens blog
10minutes AMRAP
116 lbs
Deadlift
Burpees ladder
(1,1,2,2,3,3…)
Score:9 round,10 deadlift +2burpees
3x5
2x3 (140lbs)
3x3 (151lbs )
10Mins AMRAP
10 Pull Up
10 Thruster 61lbs
:7 rounds and 3 pull ups and torn palms
