Thursday 16/9

Long day at work, so I just came in for the wod…

Warm-up
100 single under

2x
10 burpees
10 plank to push up
10sec hanging L-Sit
20sec wall facing handstand hold
Basic Strength
Shoulder Press (1x Max)
5min warm up
1×5 @65% 31kg
1×5 @75% 36kg
1×5+ @85% 5x41kg
1×20 @50% 25 (little break after 15 reps)

Metcon (Time)
20rft
5 push ups
5 t2b
5 box jumps
RX 13:26

Budapest Throwdown Day II

We felt quite good this morning, not big muscle sore or sth. After our balcony breakfast we took the tram to the venue. The weather was really nice again. The wods started a bit later today because there was another heat before us, crosstraining, lighter weights, different movements.

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WOD 5 split up as u like
100 shoulder to overhead 35/50kg
100 slamball over the shoulder 30/50kg
1000 m row
Oh yessssss, this was our wod. We finished second overall… It was a fun one, we were really fast doing the s2o, I did at least 15 per set and we finished up fast. The slam balls we did fast singles and when we were done and went to the rower nobody was close to us. We won our heat, only the master team that came one heat after us got a better score…

WOD 6
Deadlift hold, T2B
75 Toes To Bars (1 member work at time)
3 Partner deadlift reps and then hold the bar
(2 member complete the reps and hold the bar) 140kg

Here we messed up a bit, three judges stood around us and confused us, so we lost time, holding the bar and hanging on the bar. Also my t2b are not that good and they got even worse because of my left ripped hand, the grips and the really bad surface of the rack. We also got a bit confused with the reps… :/I think there were only two teams behind us.

Then immediately WOD 7
Snatch alternating, partner burpee over the bar
40 Burpee bar facing with partner
36 snatch (order: 3/3/3, M/F/M) (12 per member)
30 Burpee bar facing with partner
24 snatch (order 2/2/2, M/F/M) (8 per member)
20 Burpee bar facing with partner
12 snatch (order 1/1/1, M/F/M) (4 per member)
TC: 12min
Weights of the ladder(at the 36/24/12 reps)
50/35kg, 60/40kg, 70/45kg

This was a bit confusing, only one small platform for the snatches, the synchronized burpees and the plates. We had to change the weights on our barbells in between the sets while doing the burpees, had to take down weights from one barbell to put it on the other one. In the firs round the guys started their snatches with 20kg on the right and 15 kg on the left. :O The timecap was too short. We had a couple of no reps during the burpees, so I started holding the guys during the jump over, so that we are not losing more reps and jump above at the same time. We finished 18 burpees of last round before the time ws over, only two were missing before going to the last sets of the snatches. If we had not have the no reps we probably would have finished the burpees, perhaps one or two snatches.

The cut for the last wod was for 1-5 in the ranking. We finished 7th BUT sooooooo close to 5 and 4 😦 There was no 6th place, only 2 times 5th with only 2 more points and one 4th place with only three more points… Mmh, the two missing burpees or if we only could have finished wod 1 we easily could have reached the finals. The last wod included ring muscle up – damn it, at least I can do them… But on the other hand it was okay to be done. My hands hurt anyways and we were excited to have some time to enjoy the city…

So we decided to go to a thermal bath and have some burgers afterwards. Afterwards we sat on the balcony, enjoyed red wine and went to bed kinda early because our flight was the next day at 6 am!!!!!! So we had to get up around 3:45 am. 😦 I had to work…

Overall it was a nice and fun weekend, the city was fun, the wods a bit confusing but still cool. We met a couple of nice people from Austria, Slovakia. Hopefully we will come back next year… 🙂

Back Squat
4×60
4×65
3×4 70 kg
Skills
Kipping muscle up
Strict HSPU

Warm-up
3x 40 su 10 ohs
10 scapula pull ups 5 push ups

Weightlifting
Zots Press
12 – 10 – 8 – 6 – 4 – 2
10-12.5-15-20-25-27.5-28.5
*increase weight as needed
*end with a heavy set of 2
*rest 1-2min

Basic Strength
e30sec for 10min
I. 2 t2b hold top for 3 sec
II. 5 superman medball throw

Metcon
for time
10-1
t2b
s2o 50/35
RX 5:15 min

10/2/15

Warm-up
2x 50 su 3 box slide ups each leg
2x
5 push ups 7 v-up 9 swings

Skill
Metcon (No Measure)
3x
2:30min work on pull ups
2:30min 20du /du variation
5kb snatch each arm
*focus on quality movement
*rest as needed

Basic Strength
Shoulder Press (1x max reps)
shoulder press
max reps press @70% 30×10
max reps press @60% 27.5×11
max reps press @50% 25×12
max reps press + max reps push press @40% 22.5×16+4
*rest 2min between sets
*if you fail to strict press the weight in your last set, continue with push press until failure
*score is max reps strict press in your last set

Metcon (AMRAP – Reps)
for total reps

amrap 4
10 t2b
10 alternating kb snatch 24/16
1min rest
amrap 4
10 kb squats 24/16
10 cal row
RX 142