To those competing at WODFEST - Best of Luck! Go out and enjoy your fitness!
4 sets:
8 alt. pistols
30 second L-sit
4 TGU (2 per arm) AHAP
*20 minute cap*
+
Emom x 15
1 C&J @ BW (power or squat)
5 Burpees
12 Double Unders
*if you miss the reps within 1 round take next round off*
11:22 35kb...apparently TGU are a weakness of mine
ReplyDeleteEMOM complete with no missed rounds
185 C&J
A. 4 sets
ReplyDelete8 alt pistols
30s L sit
4 Turkish Get ups (44)
= 12:00
-Left side def weaker, but still stabilized. Pistols are getting better, need to get lower with my right leg... could be a flexibility issue- going to focus on rolling out and stretching this side a little more.
B. EMOM 15
1 c+j @ BW = 155 (5# heavier than BW)
5 burpees
12 DU
- no missed rounds. Started with power clean and push jerk for most of the first half and did second half with squat clean and split jerk. BW c+j felt light compared to what we usually do
Mobility
ReplyDelete4 rounds:
8 alternating pistols [sub: to a med ball on a 45 lb plate]
30 second L-sit
4 turkish get-ups @ 44lbs
Result: 12:40
*pistols were pretty good, better than other recent days--focused a lot on preparing for them in my mobility; L-sits went: UB, 20+10, 10+10+10 & 10+10+5+5; TGUs were tough--thought I was wussing out not going at 53 lbs, but were quite tough at 44 lbs*
EMOM - 15 min:
1 clean & jerk at body weight (230 lbs) [sub: 185 lbs]
5 burpees
12 double unders
Result: skipped minutes 7 & 12, completed all other minutes
*tough! I missed my first clean, so I had to clear my head after that; stupidly, I was doing push presses (not even jerks), so that ate me up, too, until I started splitting at about 11 min; didn't have doubles early, so that ate up time each min--fatiguing me unnecessarily; I didn't miss any reps on minutes 6 & 11, but just wouldn't have been able to hit the cleans, so I took the minute off*
8 alt pistols. * I improved a lot with this move. Was able to move quickly through.
ReplyDelete30 sec l sit... I struggled a lot to keep my legs straight...
TGU... 44 lb
EMOM
Very difficult...
C&J: My body weight is my PR so this was very challenging.. I missed the jerk on min 8 and 12
Burpees were burpress... But I was trying to use this time as my rest...
DU: today I was on with these... Very shocking because I did not practice on my own time like I planned on doing... I will still try to make some extra time this week to improve...
My goal was to do all three moves within 15 secs
C&J 15 secs
Burprees 15 sec
DU 15 secs
Rest 15 secs
For the most part I was able to maintain this tempo...
I missed the reps for round 7 and 11... So I rested 8 and 12
ReplyDelete