Tuesday, March 27, 2012

15 min Clock
Run 1.6km
THEN
AMRAP in remaining time
7 KB Swings - 24/16
2 Goblet Squats
*Perform 1/2 Gasser anytime Bell touches ground. If you put it down due to grip strength, then run it like you stole something. If its because your gassed, then walk & practice recovery techniques.

** Remaining time roll out or skills
*** Choose 2 Short term goals & put in goals board

8 comments:

  1. Run: 7.24
    WOD: 10 + 4 Rx'd - unbroken

    Muscle Ups as skills.

    ReplyDelete
  2. Run 8:40
    WOD 6+8, 1 gasser pretty happy with that

    Then tabata 4 rounds each squats, pushups, sit-ups total about 120

    Then 3 rounds max pull ups 3,4,2 (last round pronate grip)
    4 pull ups my new PB!

    Great vibe today guys!

    ReplyDelete
  3. Ooooh short term goals, that's a great idea! Will think about this. Any suggestions?

    ReplyDelete
  4. Run. 7.16
    WOD 10rnds, with 2 breaks @24kg
    Skills Muscle Ups- 10 MU false grip, with turnout at the bottom.
    Short term goals. Still want to get 100kg CJ and join the 50DU club

    ReplyDelete
  5. Run: 6:55
    wod rxd (2 gassers) 12 rounds + 7

    HSPU , 6,7,8,6
    M/ups 1,2,2
    hansdtand walk practise 3 x 3 attempts

    Adios Amigos

    ReplyDelete
  6. deadlifts 3x5 160kg

    wod
    1.6k row 5.42
    16+1 rxd

    ReplyDelete
  7. Row 1.5km 5:19
    WOD 12+7 R'xd

    Caught up on yesterdays Power Snatch
    Heavy Single 76kg. Took longer then 10mins.

    ReplyDelete
  8. Trained at CFS.

    1.6km row: 7:55 on L6
    7 rounds + 5KBS

    Worked on snatch balance to 32.5kg

    ReplyDelete