#ring l sits

[notfortime]

MONDAY 20/05/13

WARMUP

Buy in: 100 double unders

3 rounds; not for time.

20 Hollow rocks

5 x 10 sec ring L-holds

5 Deficit handstand push ups

Cash out: 100 double unders

* * * * *

MORNING WOD

12 min AMRAP.

1 Deficit Handstand push up

5 Clean and jerks (40kg)

10 Burpees

COMPLETED: 4 rounds RX

Aim was for 5 rounds, so I was disappointed after this one.

I spent 2 minutes trying to get one measley deficit hspu to begin the 5th round! So frustrating, especially as they seemed to come easy in the warmup.

Clean and jerks were fine though, same for the burpees.

* * * * * 

ARVO WOD

For time.

60 Burpees

50 KB American swings (24kg)

40 Wall balls (6kg)

30 Hang cleans (60kg)

20 Pull ups

10 Box jumps (24")

*25 min time cap.

COMPLETED: 23.40 mins RX

Managed to sneak in under the time cap with this one! 

The hardest transition was probably going from the burpees to the KB swings, 'cos my arms were so fatigued. 

Wallballs were ok, I just broke the reps up into 4 sets of 10 to conserve a bit of energy.

Hang cleans were really difficult.. Could only do 1-2 reps at a time. Just tried not to rest for too long in between sets. 

The pull ups and box jumps were sweet.

[notfortime]

THURSDAY 18/04/13

WARMUP WOD 

Buy in: 50 Double unders

3 rounds of:

10 x Med ball V-Ups

15 x Hollow rocks

Cash out: 50 Double unders

* * * * *

STRENGTH

Drop snatch

3 x 25 kg

3 x 25

3 x 25

3 x 25

3 x 25

These are bloody hard. Found my left shoulder and elbow complaining during this one, no matter how long I warmed up/stretched. So kept to the same weight to focus on technique. 

Jerks

3 x 60 kg

3 x 65

3 x 65

1 x 65

These were alright. I was hoping to hit around 75kg today with these, but it was just one of those days where even the bar felt heavy. 

Strict chin ups

9

6

6

These were sweet.

Ring L sits

6 x 10 sec holds

I actually like these! Surprised myself 'cos the last time I tried them (last year lol) I only lasted about 3 seconds :/

Was so close to throwing in the towel and resting today after a long day at work, but decided to go in and do something anyway. Glad I did in the end, but strength and motivation felt pretty low today.