101224 DT

Warm up= arm swings/rotations, knee highs, dislocates, smanson stretch, bergener skill transfers, 5 abmat butterfly situps unanchored with arms on floor, 10 abmat situps butterfly unanchored with arms acrosss chest, 15 abmat back exentions, 10 chin ups blue band pin 5, 10 push ups at pin 4.
All wod lifts @7kg x 5, 14kg x 5, 18kg x 2

FRIDAY 101224

“DT”
Puppies:
Three rounds for time of:
45 pound / 20kg Deadlift, 12 reps
45 pound / 20 kg Hang power clean, 9 reps
45 pound / 20 kg Push jerk, 6 reps

Done in 6.43 mins
splits 1.42 (even though I caught my nose on the frist rep of the push jerks  ), 2.21, 2.38

Last time April 10 - I did 35 lb / 16kg for 3 rounds in 5.09 mins.

Pleased with this one overall - it was a grip kiler - my hands ached afterwards and the push jerks were tough but I got through it - no way I could have done 2 more rounds I was done - I had planned some pull ups and push ups as cash out but I was knackered! - I guess that's called a perfectly scaled wod lol!

c/o Just stretching and foam rolling

Note to self:- Do same 20kg for 3 next time but do it faster!