Tuesday, February 8, 2011

8/2/2011

WOD - AMRAP 20 min
Sprint 20 - 40 - 20 Shuttle Drill
MAX rep Ring Dips
8 KB Swings 32/24
16 Push Ups (2010 Games Standard)

*Rest 1min between rounds
*For shuttle drill, start by sprinting 20m , change directions and sprint back 40m, change direction and sprint back 20m through original starting point, then WALK inside (short recovery) Perform MAX reps dips, then 8 swings & 16 push ups then REST 1min.
The sprint is at near maximal effort with an aim of unbroken reps on swings & push ups.

Remainder of session
Mobilize/Skills

Post rounds to comments

15 comments:

  1. Wod : total ringdips (38)
    1-15
    2-5
    3-5
    4-5
    5-5
    6-3
    Tabata Double unders
    1-18. 2-18
    3-16. 4-7
    5-18. 6-20
    7-23. 8-17

    Total. 137

    ReplyDelete
  2. WOD:
    5 Rounds - Total Dips = 54 (Scaled Dips and did Muscle up/max dips instead)

    1. 19
    2. 10
    3. 10
    4. 7
    5. 8


    Finished the hour with 3 rope climbs in 3 minutes Five fingers are bad to climb in haha

    Then Core: 60/60
    Hip extension
    TVA activation

    3 sets (6 min)

    Went home to a nice glass of 5 raw eggs and lime! ;) Yumm (really it's nice!)

    ReplyDelete
  3. Real men just have eggs. YO Adriene

    ReplyDelete
  4. wod
    5rnds + shuttle + dips
    dips breakdown
    17,10,8,6,4,4 = 49

    3x3min rope climbs also known as 'the volleys folly'
    6,7,6

    pistol squats
    5x5 each leg

    tabata pull ups
    6 each interval

    ReplyDelete
  5. wod
    5 rounds + shuttle
    20kg kettle bell
    dips yellow band total 44
    finished with rowing 500m time 2:31

    ReplyDelete
  6. WOD:
    6 rounds even
    scaled and did strict pull ups instead of dips
    7,6,6,5,4,4

    skills:
    OHS 10-5-10 with 15kg bar
    500m row: 2:03 min
    single leg squat practice
    then core with shane :)

    thanks for the great pt session HC.

    i really am enjoying this programming!

    ReplyDelete
  7. Row 2000m 9:40

    Wod 5 Rounds 7 dips + 8 swings + 7 pushups RXD
    unbroken swings, pushups

    Dips 10,8,8,7,7,7

    Skills Double unders, pistol sqts, KTE

    Adios Amigos

    ReplyDelete
  8. doing modified WODs for the next couple of weeks on physio's advice for shoulder injury.

    Sprint 20-40-20
    Max rep false grip ring pull ups
    8 KB swings 24kg to shoulder level only
    16 back extns (using bar on rack & box)
    Rest 1 min
    5 rounds completed: 4,4,4,3,3 pullups

    Then did 4 x 60sec intervals (30sec rest) on rower: 227m, 233m, 234m, 230m. Just sussing out how my shoulder felt so didn't go full on.

    ReplyDelete
  9. Im outside tonight putting up a pull up bar at my front door, a bit of drilling and hammering and i get a "Oi" "Keep it down Jody" from my neighbour. I replied with "Mate, I'm going to the CrossFit Games this year so i want this up tonight so i can do some T2B and double unders". I didn't hear another word, he didn't hear another drill either.

    But tomorrow its on again.

    WOD- 9,6,4,4,4,3

    3 Rope Climb Intervals 3min on 2 off. 6,6,5

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  10. Getting my Rhythm V, did a set of 10 not looking at my toes :))

    ReplyDelete
  11. Wod: 5 rounds + shuttle run
    Focus today on the sprint. Subbed ring dips with jumping pull ups and push ups with sit ups due to injury. Swings at 24kg feeling heaps easier.

    Finished up with pistol squats. Thanks Lynne for the demo :)

    ReplyDelete
  12. WOD
    5 rounds + ring dips, KB swings, and 12 pushups
    Ring dips
    1. 13
    2. 10
    3. 5
    4. 6
    5. 5
    6. 5
    Total = 44 ring dips

    Rower intervals
    4 @ 260m

    ReplyDelete
  13. Marie

    WOD
    6 rounds
    Ring dips
    1. 7
    2. 5
    3. 5
    4. 5
    5. 4
    6. 5
    Total = 31 ring dips

    Rower intervals
    4 @ 200m

    ReplyDelete
  14. WOD
    5 Rounds
    1.15
    2.3 stuffed up there
    3.5
    4.8
    5.6
    Total = 37 Ring dips

    ReplyDelete
  15. Nicely done Browney, get that rhythm, keep your head up and it'll just happen, trust me.

    WOD:
    5 Rounds + Shuttle
    Dips Breakdown
    7,5,5,4,5 = 26

    ReplyDelete