WOD 26minFIRST 8min
Run 800m
Complete as many Thrusters as possible 40/30kg
NEXT 7min
Run 800m
Complete as many KB Swings as possible 24/16kg
NEXT 6min
Complete as many SDHP as possible 40/30kg
LAST 5min
Run 800m
Complete as many Pull-Ups as possible
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WOD: As Rxd
ReplyDelete1st Round 800m + 22 Thrusters
2nd Round 800m + 27 KB Swings
3rd Round 800m + 12 SDHP
4th Round 800m + 4 Pull-ups
Reverse Tabata Pull-ups
Score: 3 (5,5,4,3,3,3,3,3)
Rower Interval
12m off getting 2nd round out.
Thanks HC and team for another great squad session! Love it, love it, love it!
ReplyDeleteSame format as today's WOD, but OHS for each round.
1st - 13 OHS (fell on my arse once!)
2nd - 13 OHS (much better on this round)
3rd - 9 OHS
4th - 0 OHS boo hoo! Got the bar up to the rack position when time was called.
Happy with my OHS as my 1RM was 35k approx 6 wks ago. Had to hold back a little on the run due to hip injury - smaller steps seemed to help.
Had lots of fun learning to climb the rope - makes me feel like a kid again when I was forever climbing trees & stuff.
Rowing: 5 intervals of 1min with 30sec rest. Managed to get the first interval to 250m within the minute, but the rest didin't quite get there. Cor blimey, my glutes were so fatigued by the end!
Something fires inside me when I am competing but today on the rower with Russ and Jody either side of me cheering and willing me to make it not only for myself but for them....there really is no better feeling than doing a deed for your mates and i can't fucking wait to have the chance to unleash the animal at regionals for my teamates, we're in outstanding shape, next few weeks are going to be brutal. Bring it on!
ReplyDeleteCall of the day from HC, when i ran through the gerni hose in the final 800M "hes a fool if he thinks if he can put out your fire with that hose DC"
haha they'd have to drown and suffocate me first Coach Hoo!!!
Your right D.C about the deed. After the 3rd 300m interval i was busted so that 4th interval on the rower was going to be token one for me but as soon as you said the team is relying on me i pulled out everything i had left and was willing to push myself that extra 5% for you, for the team and for H.C. And i will do the same at Regionals, it is something i can say with certainty.
ReplyDeleteDominated the OHS workout today and the Rower Intervals which i had intended to do.
I want a spot on the team.
I'm really nervous about the team selection... What will selection be based on? Performance week by week, a mini (or perhaps maxi) comp day, a combo of both??? I so want to be in the team! But I'm so scared to be in the team at the same time! I don't want to let the team down! But I want to be there! Aaaaarrrrrrrggggggghhhhhhh!!!!!!
ReplyDeleteOMG worst wod i have ever done but i finished it but cut my run from 800 to 600
ReplyDelete