Deadlift & UK Throwdown WOD 2

Deadlift

130x11

UK Throwdown WOD 2

In a 12 minute window perform:
10 Rounds of Cindy
5 pull ups
10 push ups
15 air squats
remaining time AMRAP Ground to Overhead - 60kg

18 GTOH

10 rounds of Cindy completed in 6.30, failed 2 jerks otherwise i would have had my target of 20

Hang Squat Snatch & Bodyweight WOD

Hang Squat Snatch 2-2-2

45
50
55 F, F
52.5

Thougt i had loaded up 52.5 on the 55 set, only realised when i went to strip the bar so i done another set with the correct weight. Was close to making both the lifts at 55.

WOD

5 RFT:
20 Double Unders
15 Air Squats
10 Broad Jumps - 6ft
5 Toes to Bar

5.30 Rxd

First and last round of DU's broke 2-18, 12-3-5, rest of the sets unbroken. All other movements unbroken.

Grey Skull & Corndog

Back Squat

100x5x2
100x12

Press

47.5x5x2
47.5x7

Corndog

10-1 reps of
Power Clean - 60kg
Ball Slams - 9kg

8.27 Rxd

Strict Handstand Push Ups - 5 sets max reps - 2, 1, 2, 2, 1

Midline

For time
30 Toes to bar
30 Hollow Rocks

3.03 Rxd

Butterfly Pull ups - 6, 6, 10, 9, 5

Chipper, Grey Skull & Ring Complex

AM

Bubba
For Time Of:
50 Air Squats
25 Push Press - 50kg
50 Sit Ups
25 Front Squats - 50kg
50 Calorie Row
25 Deadlift - 80kg
50 Double Unders
Then 5 Rounds Of:
5 Kettlebell Swings @ 24kg
5 Burpees
16.44 Rxd

PM

Front Squat
87.5x5x2
87.5x6

Bench
80x5x2
80x7

Ring Complex
5 rounds not for time of
Strict muscle up
L-sit hold
Front roll
Inverted hang
Skin the cat
L-sit hang

5 rounds of
5 Kettlebell Swings - 32kg
5 Burpees

2.55 Rxd

Oly Workout 2 & 5 rnd triplet

Snatch Pull + Hang Snatch (knee)

50 x (2+1) x 5

Clean & Jerk

60
65
70
80
85
90 f, f, f
92.5 f

All lifts were power clean and push jerks. No failed cleans.

Met-con

5 RFT
8 Bar Facing Burpees
8 Deadlifts - 100kg
8 Toes to Bar

8.12 Rxd

First round unbroken, second round deadlifts 4,1,1,1,1, the rest of the rounds singles. By singles i mean dropped from the top then lifted instead of touch and go. All T2B unbroken.

Max Muscle Up's x 5 - 3, 2, 3, 3, 2

I'm struggling to keep the false grip after the 2nd or 3rd rep.

Grey Skull & UK Throwdown WOD1

Deadlift

130x6

Dissapointed with only 6 i was aiming for 8-10 but my hamstrings and glutes are still fried from Monday. I'll stick with 130 next week and aim to hit 10

Strict Press

47.5x5x2
47.5x8

UK Throwdown WOD 1

7 minute AMRAP
5 HSPU
7 OHS - 50kg
30 Double unders

2 rounds + 2 Rxd

I think im going to redo this on Friday. I wanted 3 rounds but i failed to many HSPU's with my feet coming of the wall before completing the rep.

Round 1 finished in 1 minute all unbroken.
Round 2 all HSPU's singles with a lot of fails or no reps, OHS F, 4, 3, 1. DU's unbroken.

Kettle Bell Swings - 3x10 - 32kg

Oly Workout 1 & Helen

Tonight was the first session of the oly program i have decided to follow.

Snatch

50
52.5
55
57.5
60

No missed lifts and they all felt nice and fast, working on keeping the bar close to my body.

Clean Pull + Hang Clean (knee) 

80 x (2+1) x 5

First time doing these (2+1) means two clean pulls and one hang clean. All the cleans were power cleans.

Helen

3 rounds for time
400m run
21 Kettle Bell Swings - 24kg
12 Pull ups

9.02 Rxd

Default PR, first attempt at Helen. First two rounds of KBS unbroken, broke the last set 10,11. All pull ups were butterfly pull ups, and broke the sets 3,3,3,3 i could have probably went less broken with normal kipping pull ups but i want to learn butterfly and using du's in a wod when i couldn't do them seem to help them so why not try with butterflys.

2 min max Hollow Rocks - 40