Heavy Maaadcon Sunday

Haha, this time I kinda programmed the wod and it was a lot of work… Afterwards we ordered Burrito, this was the fun part 😀

img_3550img_3553img_3569Haha, this time I kinda programmed

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Sunday 15/1/17

I came around 12:30 to start with some back squats. I have to start a new cycle because I feel I am stuck with my weight, even got worse.

10×1 87.5

Heavy Metcon amrap 45 min
Teams of 3
one starts, follow the leader, if the person in front of you is done with his/her station, move on

row/bike 25 cal
1 round DT

I had to scale because of my ankle, so DT was for me:

12 deadlift 55kg
9 hang power clean 30kg
6 shoulder press 30kg
————-

10×3 Muscle ups

practice handstand walk

7 rounds
10 medball ghd sit ups
5 strict pull ups

We actually wanted to do 10 rounds but then the box already closed… 😉

Sunday Funday 1/2/15

It is normally my rest day…, I know but I went to the Sunday WOD. It is more like a longer WOD without weightlifting and skill part:

Warm-up 15 min

Metcon
hpc + power clean + hang clean + clean (1×1)
emom 8
1 hpc + 1 power clean + 1 hang clean + 1 clean
*move on to the next bar within the minute
*if you fail to successfully lift the weight, do 10dl each following station
*weights male:
40-50-60-70-80-90-10
*weights female:
25-30-35-40-45-50-55 I finished all 🙂

immediately move on to:
Metcon (AMRAP – Reps)
emom 8
wall ball ladder
*move on to the next station within the minute
*if you fail to successfully perform the given number of repetitions in the minute, do air squats at the following stations
*no. of wall balls:
4-8-12-16-20-24-28-32 I started 28 but could not finish it
immediately move on to:
Metcon (AMRAP – Reps)
death by burpees
*min 1 = 1 burpee
min 2 = 2 burpees
min 3 = 3 burpees
I stopped at minute 18 after 18 buroees, there were still 10 seconds left but I was tired on the one hand, the last person left, I got bad blisters on my big toes because I took off my weightlifting shoes and was barfeet(mistake!!!!!!) and it was my restday… haha, excuses over excuses…