Skills 25minWOD 15min AMRAP
20 KB Swings 24/16kg
Then 2 rounds of
5 Ring Dips
10 Push-Ups
15 Squats
5min rest
Then
SpeedHump Shuttle
Perform 1 shuttle run from speedhump to speedhump the first minute.
Then 2 the next, then 3 the next,
& so on until time doesnt allow another.
Record rounds completed at finish....
Post rounds to comments
Worked on HSPU. Orange bands - can do about 5 or 6 in a row, head all the way to the floor. Against the wall - can only dip down a little bit. Really kills the wrists!
ReplyDeleteWOD: 3 rounds + 7 KB. Yellow band for ring dips. I found the pushups REALLY hard today.
Shuttle runs: 5 rounds completed.
Dan Said
ReplyDeleteSkills
Those f#%king Muscle ups
Wod:
2 Rounds + 33
5 Shuttle runs
Skills
ReplyDeleteDouble unders
OHS
watched in awe of those who can hand stand
WOD
2 rounds + 20 KB as rxd my dips were off pull up bar not roof
just shy of 5 shuttle runs
6pm WOD went hard tonight, wished i coulda been involved physically but a spider bit me and ive gotta rest my swollen knee til the spiderman superpowers kick in..
ReplyDeleteWhile everyone did their sprints:
5 Rounds
10 CTB Pullups
10 clapping pushups
untimed
Did the strength work from yesterday with H.C then did a fair bit of rubbernecking in the WOD, Whats Russ up to, okay Veronica, fuck Russ is on his dips again and Veronica is 3 pushups ahead and so on. Managed 3+20 myself. Was pretty happy with the dips & pushups but focused my efforts tonight on pumping out quick squats and kettlebells and to make up time.
ReplyDeleteThanks for coaching the group H.C and allowing me to participate, your selfless attitude never goes un-noticed.
Post Scrip.5 Reps on the Sprints
ReplyDeleteWell done Jody, my head would have been in the fridge by 9.30 at the latest. Was that the decider, hmmm?
ReplyDelete3Rounds+50Reps
5 Reps on the Sprints, was going for my 6th but didn't make it.