TABATA

wod 1:
tabata butterfly, kipping and strict pullups
"perform 20 sec of butterfly pullups, 10 sec rest
20 sec of kipping, 10 sec rest, then 20 sec strict
repeat 8 times"
total pullups = 126

wod 2:
snatch practice, work on technique
then:
isabel with 30kg
time=1:31

My lower back was still realy sore so trying to let it recover whilst still pushing myself in wod's.
Tabata pullups proved to be a great challenge and surely improved my ability to perform them whilst fatigued, the strict pullups were by far the hardest.
Isabel is one of my favorite wod's, and with only 30kg i wanted to post a good time. Hopefully i can get to the stage of beating that time with double the weight ;)

Monday training

WOD # 1:
3 rounds for time -
20 power cleans 60kg
10 deadlifts 60kg
400m run
time=16:14

WOD # 2:
Cumulative time for -
Max L-sit
Max handstand hold
Max plank
time=2:48

then
arvo wod:
back squats
3x3 back squats
80/100/110kg fail

Hurt my back again doing the squats so im gonna lay off the heavy weight for a good while, fully recover then smash it!

amrap squat cleans

wod:
AMRAP 5mins
60kg squat cleans
total:
tim=23
jack=28

Had a short wod with my bro, just a casual 5 min squat clean amrap.. no biggie.
This destroyed me.
jack is getting better and its now a constant battle if i want to win a wod against him, some brotherly competition is a good thing.

Leg destroyer

3 rounds for time -
400m run
12 OHS 45kg
21 box jumps 24"
time=15:15

Could have got a much better time if my legs wernt dead from the walking lunges. Looking back, might have been a smarter option just letting the legs recover instead of destroying them.
If only i could say no to a good wod.

"Jackie and then some"

wod:
"jackie"
1000m row
50 thrusters with 20kg barbell
30 pullups

then 60secs after, complete:
200m weighted walking lunge (16kg vest)

Jack and myself wanted to do jackie today as it was on the mainsite a few days ago, however since i have done the wod before, I felt that a good physical and mental challenge would be to include a gruelling test to finish the wod. Walking lunges was that test.
finished the first part, "jackie" in 9:54 (about 3 mins better than my previous). had 1 min to put the weight vest on before starting the lunges. Finished the lunges in 11:02 for an overall time of 21:56.
Its fair to say my legs are destroyed today.

"Naughty Forties" birthday wod

”Naughty Forties”
400m run
40 box jumps 24"
40 sit-ups
40 KB circles 24kg
40 KB push press 12kg each arm
40 ring dips
40 double-unders
40 lunges
400m run
time=18:10

Today's workout was designed by the birthday girl Kirst, who turned 40 and in celebration designed a grueling chipper for the occasion. I had to modify the wod due to some lower back pain which meant zero kb swings but none the less the same stimulus was achieved i feel.

sissy helen

3 rounds for time -
400m run
21 KB swings 10kg
12 pull-ups
time=9:00

my back is still sore as hell from the deadlift last tuesday, so i had to scale the kb swings to 10kg, hence "sissy helen".
My last time for helen was 12:09 with a 28kg kb, so im yet to try the wod as rx.. oops, looking forward to smashing my time with rx weight.