Skills
Catch a missed Strength session
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Work Skills
WOD
On a 4 minute clock each round x 4 rounds:
Run 400m
21 KB swings(24/16)
12 T2B
The faster you go, the more rest you get. If you don't finish a round within 4 minutes just start the next one with no rest.
Stabilization
3 Sets of 10 Prisoner Stand Ups (eyes shut)
Post time to comments
Made up on squat cleans from Monday.
ReplyDeleteWOD as Rx'd:
Rd 1: 2.09
Rd 2: 2.56
Rd 3: 3.40
Rd 4: 3.48
Stand ups completed.
Under HC instruction
ReplyDeleteWod; Big Block run
25 Kb swings@24kg
Big Block run
13:28
Prisoner walk as Rxd
Skills: Double unders. Getting better at these
ReplyDeleteDid same Wod as Michael
-Big block run
-25 kb swings at 16kg
-Big block run
14:16 that last block run was hard
Skills Strict HSPU-3RM to 5kg plate
ReplyDeleteWOD-DNF
Good to do some running today. Still struggling to get the kipping T2B going after the first set. Finding it real taxing on the abs. Have been and will continue to work on this.
skills
ReplyDeletehspu & muscle ups
wod (same as michael & tysha)
12.00
stregth
monday strength session
Skills - muscleup into hspu on the rings. Finally nailed it! Done 3 with rest inbetween.
ReplyDeleteStrength - HSPUs 1x10 then 2x 3 with 20kg plates on ground.
Wod- big block, swings (24kg), big block 14:13 (first run 5:52, last run was terrible not happy with it.)
Prisoner stand ups completed, ended up facing a different way on the first one.
Well done Brendan, you're times are great
ReplyDeleteRound 1: 3.36
Round 2: 3.38
Round 3: 3.57
Round 4: 3.57
I think those were my times, I know for sure that I made it for all 4 rounds.
PT session with HC today - thanks HC for another great session!
ReplyDeleteWOD - DNF
1. Completed with time to rest
2. Short by 2 T2B
3. Short by 15KB's (did 14 T2B first)
4. Short by 15 T2B KB's & 15 T2B
Prisoner stand ups completed.
Forgot to note that I rowed the 400m instead of running.
ReplyDeleteWorked on power clean.
ReplyDeleteWOD - 12:27
Big block
25 KB swings
Big block
Prisoner stand ups completed.