Sunday, October 22, 2017

A Fragile Knee 32

WOD:
Not For Time-But don't rest more than 20 seconds
50 Burpees
50 Band Pull Aparts
50 Bent Over Rows@2-16kg
50 Sit-Ups holding a 16kg little girl
50 Curl-Lateral Raise-Punches@2-5kg

Saturday, October 21, 2017

A Fragile Knee 31

WOD:
LPO-
Every 2 MOM:
2 Power Cleans -Work Up-80kg-90kg-95kg-100kg-105kg-107kg
3x1 Clean Pull-3 Hang Clean Pulls@140kg
MetCon-
For Time:
50 DB Snatches@25kg
50 Deadlifts@100kg
10 Rope Climbs
11:05

Friday, October 20, 2017

A Fragile Knee 30

WOD:
Strength-
1 Min. Max Tension 100 degree Box Squat@40kg
2 min. rest
1 Min. Max Tension 100 degree Box Squat@60kg
2 min. rest
1 Min. Max Tension 100 degree Box Squat@80kg
2 min. rest
1 Min. Max Tension 100 degree Box Squat@100kg
2 min. rest
1 Min. Max Tension 100 degree Box Squat@120kg
2 min. rest
1 Min. Max Tension 100 degree Box Squat@100kg
2 min. rest
1 Min. Max Tension 100 degree Box Squat@80kg
2 min. rest
1 Min. Max Tension 100 degree Box Squat@60kg
2 min. rest
1 Min. Max Tension 100 degree Box Squat@40kg
MetCon-
36 Min. EMOM:
1-8 Strict HSPU
2-12 Cal Ski Erg
3-15 GHD Sit-Ups
4-30 sec Farmer's Walk@2-24kg



A Fragile Knee 29

WOD:
Prep-
2x10 ES KB Windmills@8kg
    10 ES KB Goblet Squat Slow@8kg
    20 ES SL TKE Band
    10 Something else :7
LPO-
1 Muscle Snatch-1 Hang Power Snatch (no feet)@60kg
1 Muscle Snatch-1 Hang Power Snatch (no feet)@66kg
1 Muscle Snatch-1 Hang Power Snatch (no feet)@70kg
1 Muscle Snatch-1 Hang Power Snatch (no feet)@60kg
1 Muscle Snatch-1 Hang Power Snatch (no feet)@66kg
1 Muscle Snatch-1 Hang Power Snatch (no feet)@70kg
6x2 Split Jerks@80-85-90-80-85-90kg
4x4 Hang Snatch High Pulls@90kg


Tuesday, October 17, 2017

A Fragile Knee 28

WOD:
MetCon-
Inverted Tabata Airbike, immediately after max 100 degree squat hold@24-82 sec
Strength-
3x60 sec Max reps Bicep Curls (Slow Constant tension)-60 sec Max reps Tate's Presses@12.5kg
No rest
18-15-13 curls, 18-15-15 tate
MetCon-
2 min. on Max Cals Airbike-35/33
2 min. rest
2 min. on Max Cals Row-40/40
2 min. rest
2 min. on Max Cals Ski-35/34
2 min rest and repeat


Monday, October 16, 2017

A Fragile Knee 27

WOD:
Prep-
?
LPO-
6x2 Muscle Cleans-2 Push Presses from box@85kg
MetCon-
3 Rds For Time:
25 Cals Airbike
10 Hang Muscle Snatches@40kg
7:29 or 9:29 can't remember

 

Saturday, October 14, 2017

A Fragile Knee 26

WOD:
Did a quick one, it crushed me haha, guess it was the result of too much s'itio

Hair of the Dog-
2x25 Pull Aparts-25 Tricep Band Ext.-25 Sumo Deadlifts@70kg