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24th JUN 2014: 40 min WOD, 5RM back squat @ 102,5 kg, 5RM bench press @ 70 g

24 Jun

Joined my friends’ WOD today. Good fun!

Warm-up

500 m row
25 butterfly pull-ups
25 push-up
25 box jumps 24”

Lifting

Back squats (5 reps): 85-90-95-100-102,5 kg PR

Bench press (5 reps): 50-55-60-62,5-67,5-70 kg PB

WOD

40 min EMOTM (no, it’s not a joke….)

A: 1 ring muscle-up, 4 kipping handstand push-ups, 8 KB swings @ 24 kg

B: 5 power snatch @ 40 kg

C: 5 pull-ups, 10 push-ups, 15 air squats

D: 5 C&J @ 40 kg

In total, it’s 10 rounds of each sequence.

All rounds unbroken. A + C: all in sub 30 sec. B and D: all in 15 sec. It was horrible the last 8 min (2 rounds).

Skills

Not for time:

150 m prowler push @ 100 kg
12 legless rope climbs

Finisher

3 min rowing
50 sit-ups @ 10 kg
50 Russian twists @ 10 kg
30 GHD back ext

Distance biked

10 + 5 + 10 km

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