21.03.2014 - 14.4

14 minute AMRAP
60 cal row
50 T2B
40 wall ball - 9kg/10ft
30 cleans - 61kg
20 muscle ups

196/11:01 - Pleased with my score but i'm going to go again on Monday as i had 10 no reps on the wall balls. 

17.03.2014 - Open 14.3

14.3

8 minute AMRAP

10 deadlift @61kg

15 box jumps @24"

15 deadlift @84kg

15 box jumps

20 deadlift @102kg

15 box jumps

25 deadlift @125kg

15 box jumps

30 deadlift @144kg

15 box jumps

35 deadlift @166kg

15 box jumps

137/6:19 - High volume deadlifts are a major weakness of mine! Lots of work to do strengthening that posterior chain!

*I loaded the bar with 2.5kg plates on the inside of the 20kg plates to make plate changes easier. The weights worked out as 65, 85, 105, 125, 145.

14.3 video

Open WOD 13.1

Open WOD 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees to a 6" reach
30 Snatch - 35kg
30 Burpees
30 Snatch - 62kg
20 Burpees
30 Snatch - 75kg
10 burpees
AMRAP Snatch - 95kg

153 Reps

Set out to pace the burpees and touch and go double through the 62kg to give myself the best chance of getting some reps in at 75kg. I stuck to the plan and got the outcome i wanted although, i think i might have paced the 62kg snatches a bit to much as i had 25 seconds left after plate change over to get a rep in at 75kg, i manged 3 quick singles within the 25 seconds.

Last year i didn't even finish the 30 reps at 62kg during the snatch ladder.

Open WOD 12.1

Workout 12.1

Complete as many reps as possible in 7 minutes of:

Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

112 Reps

My quads are still aching from Roly on Tuesday, i want 120+ reps so i'm going to redo it on Sunday.

Rest Day - Mobility

Well needed rest day after a hard 3 days of training.

1 hour mobility, foam rolling and stretching paying particular attention to my hamstrings and shoulders. This is going to become a weekly thing in the run up to and during the Open and the CF Champions Leauge which i registered for today.