Perform 2 rounds for total working time of each couplet:
Rest 2min b/t each couplet
Couplet 1. 30 Squats 65% 1rm* Power clean & jerk, 15reps
Couplet 2. 30 Push ups 40% BW Kettlebell swing, 12
Couplet 3. 30 Pull ups 70% 1rm Push press,9 reps
*Based on 1rm jerk
Post loads used and time for each couplet to comments
Run technique workshoop this Saturday, ANU @ 7:30am. $15 for non- members. Email ross@fitreks.com to book your place. There will also be a workout following the workshop @ 9:00am and the usual trip to Urban Food for a post WOD paleo friendly breakfast..
Next generation recovery
Couplet 1. 30 Squats 65% 1rm* Power clean & jerk, 15reps
Couplet 2. 30 Push ups 40% BW Kettlebell swing, 12
Couplet 3. 30 Pull ups 70% 1rm Push press,9 reps
*Based on 1rm jerk
Post loads used and time for each couplet to comments
Run technique workshoop this Saturday, ANU @ 7:30am. $15 for non- members. Email ross@fitreks.com to book your place. There will also be a workout following the workshop @ 9:00am and the usual trip to Urban Food for a post WOD paleo friendly breakfast..
Next generation recovery
That was a hell of a work out this morning!
My total time was 25:51 and broken down for the three couplets came to 6:32, 5:48 and 9:18.
For the first couplet squats were as Rxed and the power snatch was at 40kg.
The second couplet was push ups as Rxed and kettle bell swings at 35kg x1, 30kg x 1, and the rest at 25kg. The first two weights were simply too heavy for me.
Lastly, 30 chin ups with the yellow band for the first round and orange for the second. Push press I did at 50kg.
Ross: count me in for the Saturday run seminar.
Cheers,
D.
oh yeah…my body hates me at the moment!!!!
total time 26.30
couplet 1. pcln and Jerk @40kg time: 7.15
couplet 2. DBs @30kg (thats the heaviest ive ever done) time: 6.08
couplet 3. pullups Rxd, push press @40kg time: 7.07
see u all in the am
just checking through my workout diary and on 3.09.09 i did a crossfit total and my max pushpress was 42.5kg….
Todays workout was awesome. I really enjoyed it
Couplet 1 – 6:50 (50kgs Pcln & jerk)
Couplet 2 – 5:30 (I used 30kg dumbell – heaviest i’ve ever done also)
Couplet 3 – 7:30 (Pull ups used orange band)
Total time – 23:50
Also Surls got the following times (i’m not 100% on the wieghts etc.)
Couplet 1 – 7:20
Couplet 2 – 6:02
Couplet 3 – 9:29
Total time – 25:51
Count me in for the run workshop as well Rosko if there is still room.
Have a good one everyone.
B.
Todays workout was bloody hard when you have my body structure. One of the few times I wish I was smaller!
Couplet 1 – 10:07 (60kg Pcln & jerk)
Couplet 2 – 6:30 (I used 45kg DB – only to eye level and that was a sruggle)
Couplet 3 – 9:30 (Pull ups used blue band) (70kg Push Press)
Total time – 30 mins
Really need work DB swings as power to weight ratio is really shit house!
Just adding on what Billy has already posted, thank you.
Couplet 1 – 7:20 (45kg)
Couplet 2 – 6:02 (25kg)
Couplet 3 – 9:29 (45kg)
Total time – 25:51
Cracking WOD!
Nick
Here are everyone’s working weights, splits & cumulative times from this mornings WOD. Enjoy!
Couplet Weight Split Cumulative Time
Jono 1 60 10.07 10.07
2 45 6.27 18.33
3 77.5 9.23 29.56
Megan 1 40 7.15 7.15
2 28 6.08 15.23
3 40 7.07 26.30
Mark 1 55 8.07 8.07
2 40 6.12 16.19
3 62.5 DNF DNF
Dane 1 40 6.32 6.32
2 35 5.48 14.20
3 50 9.18 25.51
Surls 1 45 7.20 7.20
2 25 6.02 14.22
3 45 9.29 25.59
Slug 1 50 6.50 6.50
2 30 5.30 14.20
3 50 7.30 23.5
Matt 1 30 6.25 6.25
2 20 4.19 12.44
3 30 8.40 23.24
May 1 20 6.02 6.02
2 15 6.26 14.28
3 20 7.29 23.57
24:06 too wrecked to write up slits at the moment
used 52.5 for 1 and 3. 35 for 2