Tuesday, March 1, 2011

1/3/2011

WOD - 20min AMRAP
Sprint 20-40-20 Shuttle drill
7 Box Jumps 24/20
THEN
1 Round of CINDY
5 Pull Ups
10 Push Ups
15 Squats

*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 Box jumps, then 1round of CINDY. Then REST 1min
*The sprint is at near maximal effort

Remainder of session
MOBILIZE/SKILLS

Post rounds to comments

9 comments:

  1. 7 rounds even
    subbed run for rower
    then did a 250m rowing interval after WOD and did 25 DU total.

    Games day tomorrow yiieoowwww!!!! soo pumped

    ReplyDelete
  2. Did last thurs wod again - beat my previous time by 2 min.
    Previous time - 15.48
    Yesterday- 13.37

    ReplyDelete
  3. After chatting with H.C subbed some activities.

    HSPU for Pullups.
    T2B for Pushups.

    Rolled out.

    Game Day tomorrow. Searching for the last 5%.

    Weight 87.9kg

    ReplyDelete
  4. Wod rxd 8 rounds

    double unders, tricep work, pistol squats, butterfly pullups and core work for skills

    7km run this am 29:49 (80% effort)

    Adios Amigos

    ReplyDelete
  5. WOD: 6 rounds + run + 23 (push ups & squats not full ROM)

    Then did most of my physio exercises - but still have more to do at home! They are worse than doing CF WODs!!!

    ReplyDelete
  6. Wod 5 Rds calf still a little heavy and the bruises on my shins after PT with HC are invisble now, they have been covered over by shredded skin from box jumps nearly got name on board for being sick not from fatigue from fear!!

    ReplyDelete
  7. Wod: either 5 rounds + 1 run or 6 + run...lost count. Did sit ups instead of push ups

    ReplyDelete
  8. WOD
    8 rounds + run

    1:22 (fastest)
    1:28
    1:25
    1:28
    1:27
    1:31
    1:29
    1:32 (slowest)

    Fastest time 1:22
    Slowest time 1:32
    Average time 1:28

    ReplyDelete
  9. Marie

    WOD
    5 rounds + run + 16 reps

    ReplyDelete