Monday, June 7, 2010
A. Single Leg DB Split Squat 8-12 reps @ 3010 x 4 sets, rest 60 seconds between legs
B. Weighted Back Extension 8-12 reps @ 3011 x 4 sets, rest 60 seconds
C. GHD Raise 12-15 reps x 4 sets, rest 60 seconds
D. Unbroken Double Unders 50 reps x 4 sets, rest 60 seconds
Coach’s notes: Post loads and reps to comments.
Can almost hear the AFT chant in the background!
Great job on this competition, Brett, and thank you for your continued motivation and inspiration to not only x-fitters but the wannabe’s.
A. BW/10/12.5/15 (did 8 reps for each)
B. 15/20/25/30 (did 12 reps for each)
C. 15/12/ – started to wait too long for a machine
D. averaged 15-20 skips…ran out of time on the last two set of exercises
A. 7×10#/12xBW/8×10#/7×10#
B. 4 sets @ 10#
C. 3 sets of 5 – first time actually getting these – had to use arms to help with momentum.
D. 3 sets of 20 before running out of time
A. 25×12,35×12,40×8,45×8
B. 20,25,35×12, 40×10
C. 15,12,12,12
D. 35/15, 25/25, 25/25 ran out of time for last set *haven’t quite accomplished the 50 unbroken DU’s yet so broke them up* I think most I’ve ever gotten is 36 (work in progress!)
Thanks Michelle – love your classes!
made a lot of adjustments on this one to fit in with what i have been doing for workouts/rest etc
A. worked up to 35# x 8 on left, 9 on right
B. worked up to 30# x 12 but only did 2 sets
C. did not do
D. did 2 sets of 50 unbroken
A. 25 x 12/ 30 x 12/ 35 x 9/ 35 x 8
B. 30 x 12/ 35 x 8
C. sets of 3-1.5 ghd raise then back extensions to 12
D. did AMRAP went something like 2,6,40 something, 30 something
A. 20lbsx12/25×12/30×10/30×8
B. 30lbsx12/35×12/40×12/45×8
C. 12/12/11/10 These were really difficult after the weighted back extensions. Questionable technique.
D. 1st set unbroken 50/42+4+4/36+14/39+11
Thanks Laura for the great coaching:)
A. 15lbsX8/ 15ibsx12/ 20lbsx12/ 25lbsx8
B. 10ibsx12/ 15ibsx12/ 20ibsx12/ 25ibsx12
C. 10ibsx12/ BW x 12/ BW x 11/ BW x 13/ BW x 12
D. What a shit show broken DU
Ended up scaling 50 singles x 4
Neil
A. 25 lbs all sets
B. 15 lbs all sets
C. 10/7/7/7
D. all sets broken
Judy
A. 5/5/7.5/10
B. 20/25/30 x 12, 35×8
C. 5 reps for all 4 sets – got a few good ones in
D. all sets broken
A. Didn’t do as I had already done another WOD at work with OHS
B. 20×12/30×12/40×10/45×10 Was dropping fast on the last few
C. 15/12/13/15 Had to find my rhythm here.
D. 50/50/50/tripped once 20/30
Thanks Brett. Feels good to be back!!!
Brett- you look like you are thinking “please just let this (insert swear word) thing be over”!!
A. 25×12/30×12/35×10/35×9….shoulda used 40 for last one
B. 15/20/25/30- 12 reps
C. 15/15/15/12
D. 45+5/ 20+30/36+14/42+8
Thanks Brett!
Tough combination of movements! Nice job everyone!
A. 20×12/25×12/30×9/30×8
B. 25/30/35 – 12 reps. 40lbs 10 reps
C. 15 reps each time
D. 50/45/50/ 12+38
A: 20/25/30/35 all 12 reps
B:10/15/20/25 all 12 reps – perhaps should have been heavier to start but it was still hard
C: 10/11/6geesh/10 – I think I was lazy here
D: ?/?/22/17 as per Brett’s advice I just stuck with the reps I finished..need more practice.
Thanks Brett, that was a good wod!
A: 10#x15/12.5#x15/15#x15/20#x10 (always struggle with these)
B: 15#x12/20#x12/25#x8/25#x8 (first time to feel challenged doing back extensions; now I know where it hurts)
C: 15/15/15/15
D: 50/46/50/41 (grip was FRIED! Could barely hold on to the rope going into the last set)
Thanks Brett! That was tough, but really fun!
I got an assessment done and luckily A-C are all things I need to work on badly. How fortunate for me……
A. 0x12/12.5’sx12/20’sx2/25’sx2
B. 25×9/10×12/10×12/10×10 -wasn’t holding at the top for 1 very well, so I dropped the weight.
C. 13/10/8/8
D. first two sets I couldn’t string more than 5 or 6 together, so I did AMRAP for a minute. The third and fourth sets I strung 22 together each time.
Internet was down at CFC when I went to do this workout yesterday, so I had the tempos wrong. I did A at 3011 and B and 3010.
A. 30# for 8 reps most sets.
B. 2 sets at 35# and 2 sets at 45#
C. 15/12/10/7
D. Failed the first set at 7 reps, then did 4 sets unbroken.