Mobility WOD: http://mobilitywod.blogspot.com/
Skills 20min
Choose 2
Double Unders, Handstands/Free standing Handstands, any strength movement.
WOD 2 Rounds of
40 Double Unders
30 KB Swings 24/16
20 Wall Balls
10 Box Jumps (High)
Stabilization
3x60sec Hovers, REST 60sec between sets
(If you cant hold hover for 60sec, then hold for as long as you can but moniter time of hold, rest as needed then attempt again until 60 seconds has accumulated)
Skills - Handstands/HSPU
ReplyDeleteWOD: 11.33 Rx'd (30 inch box)
Skills - Double Under, managed to get 5 out in a row. But couldn't do it in the WOD.
ReplyDeleteWOD:13:53 Rx'd (24 inch box)
3x 60sec Hovers with 30sec rest between sets
WOD: 8.39 - 24" Box
ReplyDeletePT with Glen today.
ReplyDeletewarm up:
practiced Double unders, snatch.
did 2 short intense WODs the focus was power with the movements which will increase the speed of them also.
WOD 1:
3 rounds
6 snatch 25kg
12 sledge hammer chops (right arm swinging)
WOD 2:
3 rounds
3 OHS 25kg
6 SDHP with 24kg KB (really focusing on the pop of the hips and the high shrug)
thanks HC :)
Skills- handstands, HSPU against wall and also on the rings. Managed 3 sets of 4 on rings.
ReplyDeleteWOD - 12:54 rxd (24') wanted to go faster on this but lost mojo half way through first round of swings and couldn't recover.
3x 60secs planks with 60secs rest.
Skills HSPU today with the head on the ground got up against the wall that a leap forward or up.
ReplyDeleteWOD 14.50 {20"} doubleunders terrible !
3x60sec planks
SKILLS
ReplyDeletestrict pull ups
ring dips
rope climbs (thanks for intro glen)
OHS
WOD
10.52rxd (30")
3x1min planks (1min rest)
Worked on Power Cleans and got to 75kg before they started to get messy with the feet in the squat. The Rack and lumber feeling good.
ReplyDeleteWOD: 8:41 (30")
I need to focus on getting the wall balls unbroken.
3x60sec planks
skills -
ReplyDeletefree standing handstands and hspu using bumpers to get to 90 degrees at the elbow.
WOD - 6:55 - 24" box, 5 kg med ball to top target.
Skills = Double Unders, Ring Dips and Muscle Up tranistions
ReplyDeleteWOD = 18:27 24" box with 2 20KG plates so it was close to 32 Inch
My biggest issue in this wod was the double unders I did good with them before the WOD in skills then it all went to SHIT wasnt happy with it but was happy with KB swings, Wall Balls and Box Jumps
7.41 rxd
ReplyDeleteTabata push ups
ReplyDelete15, 10, 10, 10, 7, 5, 5, 7
69 total
WOD
12:42 @ 30"
Really struggled with the double unders, I was getting quite good with them a while back but hadn't done any in a while and lost it
Hovers
60 secs
60 secs
35/25 secs