Wed 18 Sep 2013

Wendler and a WOD w Sebberlicious

Pendlay rows
Warm up: 10 x 20 - 40 - 60, 3 x 80 kg.
Work sets: 3 x 90 - 95, 4 x 100 kg.
Bonus: 15 x 65 kg.

Power clean
Warm up: 5 x 50 - 60 - 70 kg.
Work sets: 3 x 80 - 90, 5 x 100 kg.
Bonus: 1 x 110 - 115 - 122.5 kg (F).

115 kg power clean

122.5 power clean fail

Push press
Warm up: 5 x 50, 3 x 60 kg.
Work sets: 3 x 70 - 80, 5 x 90 kg.
Bonus: 1 x 100 - 107.5 (PR).

107 kg push press (PR by 2.5 kg)

WOD
On a running clock, complete:
2000 m row

When the clock hits 10 minutes, complete:
10 MUs
20 burpees
30 DUs
40 ring dips
30 DUs
20 burpees
10 MUs

When the clock hits 20 minutes, complete:
2000 m row

Result:
Row 1: 7:03. Maintained a steady pace around 1:45 / 500m which did not gas me very much.
Chipper: 8 MUs in the second round. Had some trouble with a twisted jump rope that cost me around 20 seconds. Tried not to gas and that went quite fine. Just stayed safely ahead of Seb. If I went all out I would have been able to do all 10 MUs with a good margin.
Row 2: 7:22. Maintained a pace around 1:50 / 500m. This was quite miserable though. But I got through it OK.