Wednesday 17th May 2017
Skill / Strength: First go at Weighted Ring Pull-ups, managed a nice 3RM @16Kg (Kettlebell), I did attempt 24kg but didn’t manage a single rep.
WOD: RX’d this WOD time limit was 12 minutes which was generous, however the SDHP soon got spicy and had to break these down in to sets of 5. the Burpees were a struggle but made slow progress with a few breathers.
Monday 3rd April 2017
Skill / Strength: Bench Press 1RM – 90kg done, 10kg short of my PR!
WOD: Death By Burpees Over Bar – managed to hit 15 within a minute but didn’t think I would hit 18 within the next minute so I ended at 15 (as did Carina). Looking back we should have pushed and tried to complete as many reps as possible of the 18 reps round which would have increased scores.
Friday 10th February 2017
With a good nights sleep, I was raring to go and not my usual tired Friday.
Skill / Strength: Split and Jerk not my favourite lift, however with a 75kg 1RM under my belt it should be respectable. Managed a couple 70kg 2RM, these weren’t brilliant, but they count. Lowering the bar makes this harder than 1RM.
WOD: In pairs with Che, we scaled the bar down from 50kg to 40kg. Che starting with 2 Push Press, then syncro Burpee over Bar. I then completed 4 PP. We then proceeded to split the Push presses of 6, 8, 12, 14, and 16. The Synchronised Burpee over Bar proved to be the killers. Final Score 16 + 24 for Team Hello Sailor!
Wednesday 4th January.
Today was all about Snatch. First concentrating on Technique then a WOD which includes a lot of Snatch with a few Burpee Over Bar thrown in for good measure.
Skill / Strength: Technique for Power Snatch
WOD: Starting with 30 x 40KG Snatches was a bit much. Therefore I scaled it to start at 30KG. With incremental increases of 5KG per round, I managed to get into the 3rd round with a total of 124 reps.
Here is a time lapse video of the WOD, even at this speed it shows I was away from the bar for long periods.