Friday, February 18, 2011

18/2/2011

Brendan after completing 10 intervals on Rower. If you have not tried it, then give it a go. Its programed in our "Favourites" Its 1min on with 30sec rest & Rxd for males is 300m/1min interval, & Females is 250m/1min interval.



WOD #1
Run 1.6km
Compare HERE:

WOD #2 - 5 Rounds
MAX REP Ring Dips
10 Box Jumps 24/20
1/2 Gasser
MAX REP T2B

*REST 1min between ROUNDS

Post times to comments

6 comments:

  1. WOD 1: 6.35 (8 secs quicker)

    WOD 2:
    Rd 1- 6 & 20
    Rd 2- 3 & 10
    Rd 3- 3 & 10
    Rd 4- 4 & 11
    Rd 5- 4 & 10

    Total- 20 dips and 61 T2B

    500m rower (3/4 pace) immediately followed by double unders. This killed me.

    ReplyDelete
  2. Snatch work with Glenn

    500m ROW flat stick 125.1 followed by a 200m run

    WOD 2:
    Rd 1- 9 & 16
    Rd 2- 8 & 11
    Rd 3- 6 & 11
    Rd 4- 6 & 9
    Rd 5- 6 & 9

    Total- 38 dips and 56 T2B

    ReplyDelete
  3. wod1 5.07
    my goal is to break 5min but very happy with this

    wod2 52dips,52t2b
    my goal was 50+dips and 65+t2b

    i don't remember the breakdown but i could barely remember if it was xmas day or cracker night 2 hrs ago. not sure if it was lactic,dehydration or what. food and a sleep fixed me up though. embarrassing

    ReplyDelete
  4. 4 x 1.6 km within a 7km run at FF slowest 6:30. quickest 6:15
    7km completed in 30:13 5 mins of walking on 7 for recovery

    500m row 1:58

    Wod 2:
    11+25, 7+21, 8+22, 7+25, 7+26

    Total dips 40
    Total T2B 119

    Split jerk work with HC PB 55KG

    Pretty tired now :)

    Hope you feel better Dan M
    Adios Amigos

    ReplyDelete
  5. Wod 1: 6:47 pb is 6:31 so a little off today

    Wod 2: Did pull ups instead of dips
    Total pulls 25 (incl my 1st ever strict pull up! Thanks for the tips HC. Trying out different grips to get the strict ones out)
    Total T2B 28

    Top work on the run Dan M and Lynne on your jerk PB :)

    ReplyDelete
  6. WOD 1:
    Run 1.6km = 6.30min

    WOD 2:
    Rd 1- 10 & 8
    Rd 2- 8 & 9
    Rd 3- 5 & 8
    Rd 4- 5 & 10
    Rd 5- 5 & 13

    ReplyDelete