Awesome workout today.
8 rounds for time
3 overhead squats at 60 kg
2 muscle ups
3 HSPU
2 power snatch at 60
450 m run
36:35
First 4 rounds were ok, last 4 were tough, the runs got me the most, the rest was ok.
Look forward to the next bday wod 😉
Thursday
Just a short one
21 deadlifts @100kgs
450m run
15 deadlifts
450m run
9 deadlifts
450m run
9:45
Friday
Gymnastics workshop with dusty highlands
Great workshop and I highly recommend it.
Saturday
Seminar with Iceland Annie. This was great, and we did some cool workouts.
Power clean
3 on the min for 10 min @ 75kgs
This was more for technique so this weight was perfect.
4 sets of tempo back squats
3 secs down 3 secs up 10 reps @ 75 KGs. This got tough. I can see the benefits of doing this for strength and fixing technique.
Later on
2 mins on 2 min rest
200 m run 15 swings @ 25 kg, max burpees in remainder of the 2 mins
The next round we did the same but did toes to bar instead of burpees.
Tuesday
4 RFT
Max strict parallet HSPU 5,3,3,3
Max reps muscle ups 5,5,4,3
Max toes to bar 16,10,10,10
13 mins
This got tough
Wednesday ‘floating king kong’
3 RFT
1 Deadlift @ 206kg
2 muscle ups
3 squat cleans @ 113kg
4 HSPU
1 km row
21:17
Everything was fine, squat cleans got heavy for me.
Cool workout for sure.
mattjonesrenegadetraining 