20 October 2012

Bro session in the Garage

Snatch grip behind neck press 5s
20, 30, 40, 50, 50, 50, 50.


WOD 1
Partner WOD w. Mainz (Team Bacon & Veins)
1 person is working at a time

For time:
Buy in: 50 wallballs, 8 kg
20 OH squats, 50 kg
2x20 m. prowler push (partner is sitting on the prowler - Mainz weighs 85 kg, me = 90 kg)
20 C2B
2x20 m. prowler push
20 KB Swings (Russian), 40 kg
2x20 m. prowler push
20 burpees
2x20 m. prowler push
20 shoulders-to-overhead, 50 kg
2x20 m. prowler push
20 hang power cleans, 50 kg
2x20 m. prowler push
20 DB Squat Cleans, 2x24 kg
2x20 m. prowler push
Cash Out: 50 box jumps, 60 cm.

Time: 16:38 min. - We won :)

Note to self: I am a prowler machine! And I kill hipsters.

WOD 2
"Heavy Team Diane" - Team Bacon & Veins
1 person is working at a time
22-16-10 reps of
Deadlift @ 130 kg
Deficit HSPU (15 kg + 10 kg plate)

Time Cap: 14 min.
*Immediately after the time cap ends, proceed to WOD 3*

Time: 4:33 min- we lost to Daniel and Gümmi

Fairly happy with my performance. Deadlifts were a breeze, but HSPUs obviously are a challenge with 90+ kgs on the frame. We did good though and finished in a decent time.

WOD 3
"BUDDY JUMPING MURPH"
1 person is working at a time
For time:
200 DU
100 pullups
200 pushups
300 squats
200 DU

Time: around 19 min. - We won by 1 minute.

DUs are good, we got ahead on those. Pull ups are still pretty easy for me, butterflied almost all the way, however team lightweight (Daniel and Gümmi) took the lead on that one. We got back in the lead on the squats and got further distance to them on the final DUs.

Good team work with Mainz, I think we are going to do good in Malmö.