GPP
Strength 5xME strict pull ups –rest 2:00 *If you are doing 10 plus do c2b. If you need to scale use a band that allows for 5-8 tough reps. Not 10-15 easy reps.
Conditioning Row 1km 12 wall climbs Run 1km |
Strength A) Front squats 10-10-10 *Start from last set of 10s and build if possible from http://crossfitmsd.com.au/wod-friday-the-5th-september-2014/
B) Barbell rows 10-10-10 *Perfect form. Pause for a 2 count on the chest
Conditioning 3 rounds for time of: 15 OHS 50/35kg 10 burpees 5 muscle ups 800m run *Scale number of muscle ups if needed to maintain intensity. After you finish aim to have a total of 15 MU for the day |
I found this interesting. Some god education for those who like to learn about this type of stuff
FS 50/60/70
BR 40/43/48
conditioning
22:48 40kg ohs & row – very challenging
Wowsy this was horrible….. My brain was screaming at me 🙁
front squats – 55kg 60kg 60kg
barbell rows – 30kg was doing them wrong anyway
3 rounds
15 OHS
10burpees
5 muscle ups / scaled to 2
800m run = 27:40
lets pretend today didn't happen
Front Squats – First 2 @ 80kg the last @ 82.5kg.. They were heavy.
Barbell Rows – 40kg.
Scaled the work 10 OHS @ 40kg then 1 muscle up. Time was 25mins ish, my timer screwed up. I managed 5 MUs for the day but got 1 every time I tried :-).
Nice work on those MU Bomma very cool
Front squats 70,72.5,75 this was horrible
barbell rows 25,30,30
Cond with 5 c2b
21.35
FS – 40/ 42.5/ 44.5kg
BR- Started at 25kg for 1st set then dropped back to 20kg. Plus I didnt see that there was to be a pause… oops.
Conditioning, Yay my favourite!… not. lol my head was all over the place.
Started the OHS with 15 reps @25kg. OHS felt funky so I dropped the reps down to 10. I was doing 1 muscle up each round, Then missed a lot of burpees in the second round so ended up doing 20 burpees in my last round. Atleast I could and did the 800m properly lol.
Time I ended up with was 29:10
Front squats 70-72.5-75kg ouch lol
Babell rows -20-30-35kg
Conditioning – 24.28 scaled to 3 muscle ups because I couldnt link them and got sad lol