AT CFP
WOD#1
3 Rounds
10 Push-Press 50/35
15 Power Clean
20 SDHP
WOD#2
Run 400m
21 KB Swing 24/16
15 OHS 50/35
9 T2B
Post to comments
3 Rounds
10 Push-Press 50/35
15 Power Clean
20 SDHP
WOD#2
Run 400m
21 KB Swing 24/16
15 OHS 50/35
9 T2B
Post to comments
Hi all Courtney and I worked on strength today : deadlifts, hang cleans, front squats, push jerks, strict pull ups and dips.
ReplyDeleteThen I nearly killed us both some Tabata training on the field outside the Gym, thanks to Mens Fitness UK, me being me went for the week 4 sessions (should work up through week 1 to week 4) here goes:
10 rounds of 20 work 10 seconds sprint (no rest in the usual 10 second slot))
pushups 5 minutes straight into plyometric alternating lunges 5 minutes straight into burpees 5 minutes straight into squat jumps 5 mins. continuous 20 min work out. Our legs were sooooooooooooooo pumped they are still throbbing. Great work out.
DC you would love this one
Will do both of todays WODs tomorrow (we are 9 hours behind you guys)
Adios Amigos
Miss you Lynne and Courts! So good to hear your training is going well. Get home safe x
ReplyDeleteWOD 1 - 21:38 as rxd.
ReplyDeleteEven though I wasn't fast through this WOD, this was a pretty good result for me considering that my 1RM push press 4 days ago was 40k and I don't think I've ever used more than 30k for SDHP. The SDHP was the hardest for me.
WOD 2 - 5:25 (25k for OHS)
Then did another excellent PT session with HC. Worked on snatch balance, snatch, & clean. Definitely starting to get a much better feel for these moves. PT is absolutely invaluable - a very worthwhile investment. Thanks HC!
Great stuff today!
Meant to also say - bloody hell Lynne & Courts! You gals are MACHINES!!!
ReplyDeletehave you seen that Games site suggests that SWIMMING GOGGLES be packed! sounds interesting!
ReplyDeleteWOD 1: 12:05 As RX'd
ReplyDeleteWOD 2: 5:53 As RX'd
Nice tight finish VM! haha Well played!
WOD 1: 11:05 As RX'd
ReplyDeleteWOD 2: 5:53 As RX'd
Hey SR, agreed! I've been waiting for you to post, all I had to do was copy and paste, except the 1 iddy biddy little change.......
WOD 1: 16:43 as Rx'd
ReplyDeleteDid a version of WOD 2 - 9xK2E, 15 x OHS 30k, 21 KB swings (continuous) then 500metre row in 2:03. I found that my "fuel levels" were lower training a bit later in the day.
WOD 1: 12.22 as Rx'd
ReplyDeleteWOD 2: 6.31- subbed 400m run to 200m run. 22kg OHS
So stoked only a month ago my 1RM was 1RM and now I'm pumping out 15 Woo Hoo!!!
WOD 1 - 11:02 Rxd
ReplyDeleteWOD 2 - 5:49 Rxd
WOD 1 - 14:58 Rxd
ReplyDeleteWOD 2 - 4:28 24kg KB, 31.2kg OHS
WOD 1 - 11:41 17kg
ReplyDeleteWOD 2 - 6:43 8kg KB, 8kg OHS
WOD 1 - 11:08 RXD
ReplyDeleteWOD 2 - 6.29 (only 30kgs for OHS).
WOD 1 10:21 R'xd. Smoked by Russ
ReplyDeleteWOD 2 6:31 R'xd. Smoked by Russ.
A real credit to you tonight Russ. Not on your results for the WOD's but on your attitude towards the team at CFP. You really pushed me along tonight and your encouragement in the last WOD was great.