Wednesday, February 15, 2012

15/2/2012

STRENGTH
Front Squat 5-5-5
Pushups & Pullups 5 sets @60%

CONDITIONING 5 Rnds
20 Sit Ups
30 Squats
40 Double Unders

OPTIONAL FINISHER
Hand over Hand horizontal rope

8 comments:

  1. Front Squat: 90, 100, 110(3F).

    WOD: 14.23 Rx'd

    Not the best effort today. Been functioning on very little sleep the past two days. No excuse but all should be good from tomorrow

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  2. I loved todays wod!! fast paced and for time. Was just trying to keep in Jakes space but that last round of double unders I was so fatigued it to my 5 attempts to complete the 40!! He is a weapon on the DU's! Rxd at 8:38...

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  3. Front squat: 80,90,100
    WOD 10:42 Rx'd.

    Eliza you are so freakn fast at situps lol and yes agree jake is a weapon in general!

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  4. Front Squat: 40,50,60.

    WOD: did 3 rounds made sure i got to 40 DU'S tho on each round.
    Had a crack at the hand over hand rope climb,got to the end but couldn't even attempt to get back.

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  5. Warmed up with 4 rounds of
    500m row
    max reps chin ups strict 6,7,8,10
    max reps weighted pushups with 10kg plate 20,22,23,26

    Handstand walk practice

    Front squats 5, 5, 5, 66kg, 66kg, 66kg

    WOD focused on speed and power x 5 rounds
    situps x 20 time in seconds = 23,22,22,21,24
    squats x 30 time in seconds = 30,28,27,26,,26
    double unders x 40 time in seconds = 20,24,20,19,18

    roughly 20 - 30 seconds rest between each set total time including rests 14mins

    5,5,5, ring dips

    Adios Amigos

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  6. Lynne you made me tired just reading that!

    FS 36kg

    WOD
    16:29
    scaled to 20DU due to the mercy of V....thank goodness

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  7. Just the hand over hand on the rope. Got to the end but couldn't get the legs up for the trip back.

    Game Day tomorrow. Can't Wait

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  8. Max Pullups 20 & Max Pushups 20
    On the min @ 60% for 5 rounds alternating Pushups then pullups. Completed all rounds at 12 reps

    3min transition into

    10min Amrap
    20 Sit ups
    30 squat
    40 double unders

    3 Rounds + 45 reps

    ReplyDelete