Wednesday, December 8, 2010

8/12/2010

Skills
Catch a missed Strength session
OR
Work Skills

WOD
On a 4 minute clock each round x 4 rounds:

Run 400m
21 KB swings(24/16)
12 T2B

The faster you go, the more rest you get. If you don't finish a round within 4 minutes just start the next one with no rest.

Stabilization
3 Sets of 10 Prisoner Stand Ups (eyes shut)

Post time to comments

10 comments:

  1. Made up on squat cleans from Monday.

    WOD as Rx'd:

    Rd 1: 2.09
    Rd 2: 2.56
    Rd 3: 3.40
    Rd 4: 3.48

    Stand ups completed.

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  2. Under HC instruction
    Wod; Big Block run
    25 Kb swings@24kg
    Big Block run
    13:28
    Prisoner walk as Rxd

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  3. Skills: Double unders. Getting better at these

    Did same Wod as Michael
    -Big block run
    -25 kb swings at 16kg
    -Big block run
    14:16 that last block run was hard

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  4. Skills Strict HSPU-3RM to 5kg plate

    WOD-DNF

    Good to do some running today. Still struggling to get the kipping T2B going after the first set. Finding it real taxing on the abs. Have been and will continue to work on this.

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  5. skills

    hspu & muscle ups

    wod (same as michael & tysha)
    12.00

    stregth
    monday strength session

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  6. Skills - muscleup into hspu on the rings. Finally nailed it! Done 3 with rest inbetween.
    Strength - HSPUs 1x10 then 2x 3 with 20kg plates on ground.

    Wod- big block, swings (24kg), big block 14:13 (first run 5:52, last run was terrible not happy with it.)

    Prisoner stand ups completed, ended up facing a different way on the first one.

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  7. Well done Brendan, you're times are great

    Round 1: 3.36
    Round 2: 3.38
    Round 3: 3.57
    Round 4: 3.57

    I think those were my times, I know for sure that I made it for all 4 rounds.

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  8. PT session with HC today - thanks HC for another great session!

    WOD - DNF
    1. Completed with time to rest
    2. Short by 2 T2B
    3. Short by 15KB's (did 14 T2B first)
    4. Short by 15 T2B KB's & 15 T2B

    Prisoner stand ups completed.

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  9. Forgot to note that I rowed the 400m instead of running.

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  10. Worked on power clean.

    WOD - 12:27
    Big block
    25 KB swings
    Big block

    Prisoner stand ups completed.

    ReplyDelete