Coach Burgener, Vron & HCFor Those Coming In To CFP
Strength/Skill (20min)
Strength: If you were not in yesterday, work Squat
Skill: Eg; Handstands, Muscle Up, Any Olympic Lift (40% of 1rm MAX)
WOD
Tabata Thrusters 30/20 (For 12 intervals)
REST
6 Rounds
6 Ring Dips
8 Box Jumps 24/20
Stabilization
3 sets of 10 Prisoner Stand Ups (Eyes shut)
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Squat: 3 x 80%, 3 x 85%, 3+ x 90%
ReplyDeleteBased on 1RM of 130kg
3 x 95kg, 3 x 100kg, 5 x 105kg
Tabata Thruster:
6,6,6,4,4,4,3,3,3,3,3,3
Total Reps: 48
WOD:
13.09 Rxd
Back Squats (missed yesterday)
ReplyDelete100kgs, 105kgs, 110kgs(10).
Thrusters: 101 reps - rxd
10,10,10,10,10,10,6,4,5,6,10,10
WOD: 12mins - rxd
Ring dips - how hard can they be. You just go down and up. But still I struggle.
Brendan, you crack me up. I know, just down and up
ReplyDeleteCoached a couple of new players in today for the strength/skills and then tagged H.C so i could do the WOD.
Thrusters 84reps
WOD: 6.24 R'xd
Prisoner Stand Ups. All about the balance.
Backsquats- 80,85,90
ReplyDeleteMU practice, progressions of box and a few attempts got one
Ran out time so did dips/box jumps - 3:05rxd
Skills Double Unders still needs work.
ReplyDeleteTabata did squats shoulder still not good
16,16,16,15,16,15,15,15,15,15,16,16 = 186
WOD subed dips for 20kg snatch on left arm (the good one) 5:59
Thrusters: 75
ReplyDeleteDid a Scaled version: 6.46min
6 Sit Ups
8 Double Under's
8 Box Jumps 24"
Back Squat - Worked up to 52.5kg 3rm
ReplyDeleteThrusters 82 (15kg)
3.43 for dips (orange band) and box jumps
back squats -
ReplyDelete3 @ 88
3 @ 92
3 @ 96
Thrusters - 103
wod - 6:55. Not sure if i did an extra round, was early in the morning and i wasn't marking them off
practiced squatting technique
ReplyDeletethrusters 23 (smallest bar)
WOD - 8:08
*scaled - ring dips blue band/box step-ups smallest box*
Tabata double unders
ReplyDelete12,16,13,17,19,15,14,14
Total = 120
WOD 1 (Tabata thrusters)
11,10,10,8,8,7,6,6,6,6,6,6
Total = 90
WOD 2 (6 rounds)
4:36 as RXD