Chad "TOP DOG" Mackay Skills (20min)
*Work HSPU (This includes handstasnds, Handstand holds etc) & Pistol Squats
*Alternate between HSPU & Pistol Squats.
WOD
Run 400m
Rest 3min from last person in group
5rounds
10KB Swings 24/16
10 K2E
4 Thrusters 50/40
Rest 3min from last person in group
Run 800m (stagger start, fastest person in the first 400m is to run last)
Post times to comments
400m 1.59 Wod 13.58@ 30kg 800m 5.05
ReplyDelete400m:1:32
ReplyDeleteWod: 11:37 Rxd
800m: 3:25
1 HSPU - Hair to ground... hahah PB!
ReplyDelete406m Run (haha): 1:07 PB
WOD: 11:03 Rx'd - 32kg KB
800m: 2:51
Had such a great day..... Thanks Jody for pushing me that extra bit. I have come so far. As wonderful as Glenn and Jody are its the people you train with just as much so thanks to you all for always making me feel comfortable when I am uncomfortable.
ReplyDeleteKylie, I love your smile, and I love training with you. These last 2 weeks have been so great for you and it's truely inspiring to watch.
ReplyDelete406m Run (lol): 1.22
WOD: 12.41 43kg (Rustie) and 24KB
800m Run: 3.07
400: 1:18
ReplyDeleteWOD: 9:37 As Rxd
800: 3:00 even.
400m - 1:35
ReplyDeleteWOD - 14:48
Used 16kg KB for the first time, struggled but got them all out.
30kg Thrusters
800m - 3:48
This comment has been removed by the author.
ReplyDelete400m run
ReplyDelete1:03
WOD
10:20 as RXD
800m run
2:45
Mark
ReplyDelete400m Run 1:12
WOD 12.30 as RXD
800m Run 3:22
The first 400 was a good sprint, had to keep up with Jody an Mitch good race
edited stuffed my time on the 800m
My second 400m WOD in 2 days.
ReplyDeleteRan a 1:07, i thought i would get you Mitch on the return leg. Must have been having preminitions of next time.
I have Really enjoyed coaching the athletes at CFP since having a rest from training after the Regionals.
Thankyou Kylie, you are just one of the reasons that i have enjoyed the coaching role so much.