Thursday, February 4, 2016

THURSDAY

(A) 3 Rounds
40 x AKB Swings: 24/16kg
30 x Wall Balls: 9/6/4kg - 10/9ft
20 x OH lunges w plate: 15/10kg (10 each leg)
100 x Double Under’s

(B) Handstand Skills & Drills OR Mobility
NOTE: Focus on having fun with anything gymnasticy/upside down. See on Duty coach for progressions etc.

Open Prep Extras (Can be done in any order)
(1) For Time
10-8-6-4-2
HSPU
30-25-20-15-10
Cal Row

(2) Clean Work
3x3, Deficit Clean Dead lifts @ 105% (7-10cm) deficit
3x2, Clean High Pulls @ 95%
3x2, Hang Power Cleans @70%

11 comments:

  1. A) 26.12 rxd.
    I really sucked this morning at this wod ! Struggled on pretty much everything hhaha.

    Extras
    1) approx 8/9 mins I think
    2) Cleans
    80kg, 67.5kg then 52.5kg

    ReplyDelete
  2. A)24:48
    200 singles
    B) Practise Double Unders

    ReplyDelete
  3. A) 25:57
    B) handstand walks (there getting better)

    1) I think it was around the 10min mark I can't math today!!

    ReplyDelete
  4. A) 22:30rx

    Extras
    Clean deads @ 123kg
    Clean pulls @ 111kg
    Hang power cleans @ 85kg

    ReplyDelete
  5. A) scaled:
    WB not to height
    1min row for DUs
    27:52

    ReplyDelete
  6. A) scaled:
    WB not to height
    1min row for DUs
    27:52

    ReplyDelete
  7. a. 27.48 RXD
    b. 2 x 15m handstand walks
    Extras
    HSPU/ Row 10:06
    Cleans
    80kg, 72.5kg, 55kg

    ReplyDelete