MUs and DUs with Pat 27-3-2010

10 RFT
3 Muscle ups
30 Double unders

Time: 13.57

Did this one with Pat Sherwood at Enschede Level 1 cert. As a bonus the rings were hung from a very high ceiling making the WOD harder than usual. Was still ahead at round 4 but he just didn't slow down at all on MUs whereas I had to break them down from round 2. All in all, a very nice WOD.

Going for OPT - 30/3/2010

My very first OPT blog WOD. Will be following his programming from now on for at least 3 months.

A1. Back Squat @ 40X0; 4-6 x 5; rest 20 sec
A2. DB Walking Lunges @ 20X0; 8 steps/leg x 5; rest 120 sec
A3. Weighted Chin Ups @ 30X0; 2-3 x 5; rest 20 sec
A4. Kipping Chin Ups - chin over vertical plane; 20 x 5; rest 120 sec
B. GHD Sit Ups - 2 hands overhead @ 3131; 15-20 x 5; rest 60 sec


A1.80(6),85(6),87.5(6),87.5(6),90(6)
A2.24kg KB/hand
A3.24(3),32(2),29(2),27.5(2),24(1)
A4.20,15+5,20,20,20

All weights in kilos.

B. 15,10,10 (with a makeshift GHD) Hadn't done these before so decided to cut down the number of sets + reps.

Notes: My first go at the Big dawg blog WOD. Tempo work was really interesting. GHD sit-ups felt hard and decided to call it a day early to avoid overdoing a new exercise.

CFT

"CFT"
1 RM Backsquat 145/150/155kg
1 RM Press 77.5/80/82kg
1 RM Deadlift 185/190/192.5kg

PBs all around for a new total of 429.5kg or 947lb. Next goal is 1000lb CFT.

Triple baby girls

12 - 9 - 6 "Fran"
42.5kg Thrusters
Pull ups
Time: 1:56
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8 minutes rest
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12 - 9 - 6 "Diane"
100kg Deadlifts

HSPU

Time: 2:17
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8 minutes rest

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12 - 9 - 6 "Elizabeth"

60kg Squat cleans

Ring dips

Time: 5:06

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Total work time: 9:19