08.09.2014 - London Throwdown Chipper

A. Seated box jump; 12x2 EMOM
40", 44", 48"

B. Snatch; 3@60%, 2@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@90%+
60, 70, 75, 80, 85, 90x, 90

C. C&J; 30s max x4 sets; 90s rest (not T&G)
6, 6, 7, 6

D1. 30s russian swings @40kg; 30s rest; x3
17, 17, 16

D2. 30s STOH @60kg; 30s rest; x3
15, 12, 10 (6-4)

FT:
90 wallball @9kg
70 KB snatch @24kg (5 per arm)
50 over the box jumps @24"
30 T2B
10 muscle up

14:07 PB - Wallballs 50-20-12-8, T2B 20-10, muscle ups 4-3-3

LTD Test

AM

LTD WOD 1
Row 1k

3:23.7 PB

LTD WOD 2
AMRAP 10 minutes
12 Down and ups
18 KB swings – 24kg
24 Unbroken double unders

5+3 Rxd

PM

LTD WOD 3
a) 90s Max UB pull ups
b) 90s Max free standing HS hold
c,d) In 8 minutes 3 snatch & 3 clean for total weight.

a) 44 PB
b) 12s
c) 80, 80, 80kg
d) 110, 115, 120kg

Fairly pleased with how the tests went, i think i can knock a couple of seconds off the row and get closer to 6 rounds on the AMRAP come Saturday.

Last couple of days

Friday

Hang Power Snatch - Max double then max single
Doubles
60
70
75
77.5x(1)
77.5x(1)

Singles
80xx(squat)

Hang Power Clean - Max double then max single
Doubles
80
90
95
100
102.5

Singles
105x(squat)

Conditioning
7-5-3
Thrusters - 75kg
Muscle ups

4:18 Rxd

1.5 hours rest

For time:
100 Double unders
20 Deadlifts - 100kg
20 Burpees
20 Power cleans - 60kg
20 Over the box jumps - 24"
20 Thrusters - 40kg
20 Pull ups
20 KB Swings - 32kg
20m Overhead walking lunge - 20kg
100 Double unders

14:04 Rxd

Saturday
LTD WOD 3C & D
In 8 minutes 3 cleans for total weight and 3 snatches for total weight.

Snatch
80
82.5
85
Total - 247.5kg

Clean
105
115
122.5 PB
Total - 342.5kg

LTD WOD 5
3 Overhead squats - 70kg
3 Sprawls
3 OHS
6 Sprawls
3 OHS
9 Sprawls
3 OHS
12 Sprawls
3 OHS
15 Sprawls

Then

4 Alternate split jerks - 70kg
4 Squat bar jumps
4 Alternate split jerks
8 Squat bar jumps
4 Alternate split jerks
12 Squat bar jumps
4 Alternate split jerks
16 Squat bar jumps
4 Alternate split jerks
20 Squat bar jumps

11:18

OLY Total + LTQ 3

BB Gymnastics
Under competion rules, 3 attempts at each lift.
Snatch
85kg PB
87.5xx

Clean & Jerk
110
115
117.5kg PB

Total - 202.5kg PB

Conditioning
London Throwdown Qualifier 3
In any order/break down complete
75 Thrusters - 35kg
75 Bar hop burpees
75 Pull ups

13:40 Rxd PB

25 second PB from last year.

London Throwdown WOD 3

For The Time
100 Double Unders
30 Knees to Elbow Pull Ups
30 Hang Squat Snatches - 35kg
100 Double Unders

10.11 Rxd

First 100 double unders unbroken. K2E pull ups really broken same with hang snatches, grip was gone.

London Throwdown WOD 2

Buy In - 1200kg Power Cleans
5 Rounds For Time Of:
5 Shoulder to Overhead - 60kg
7 Front Squats - 60kg
9 Toes to Bar
Cash Out - 1200kg Power Cleans

14.20 Rxd

Buy In - 23 reps at 50kg and 1 at 60kg
Cash Out - 24 reps at 50kg

Unbroken first round then ended up breaking SHTO in to a 3 & 2 and the squats into 4 & 3.

London Throwdown WOD 1

Complete in any order or breakdown
75 Thrusters 35kg
75 Pull Ups
75 Burpee Bar Hop Overs

15-10-10-10-10-10-10

14.05 Rxd

Truely awful! Almost the first visit from pukie!

Happy with a set of 15 and 2 sets of 10 butterfly pull ups