WOD - AMRAP 20 min
Sprint 20 - 40 - 20 Shuttle Drill
MAX rep Ring Dips
8 KB Swings 32/24
16 Push Ups (2010 Games Standard)
*Rest 1min between rounds
*For shuttle drill, start by sprinting 20m , change directions and sprint back 40m, change direction and sprint back 20m through original starting point, then WALK inside (short recovery) Perform MAX reps dips, then 8 swings & 16 push ups then REST 1min.
The sprint is at near maximal effort with an aim of unbroken reps on swings & push ups.
Remainder of session
Mobilize/Skills
Post rounds to comments
Wod : total ringdips (38)
ReplyDelete1-15
2-5
3-5
4-5
5-5
6-3
Tabata Double unders
1-18. 2-18
3-16. 4-7
5-18. 6-20
7-23. 8-17
Total. 137
WOD:
ReplyDelete5 Rounds - Total Dips = 54 (Scaled Dips and did Muscle up/max dips instead)
1. 19
2. 10
3. 10
4. 7
5. 8
Finished the hour with 3 rope climbs in 3 minutes Five fingers are bad to climb in haha
Then Core: 60/60
Hip extension
TVA activation
3 sets (6 min)
Went home to a nice glass of 5 raw eggs and lime! ;) Yumm (really it's nice!)
Real men just have eggs. YO Adriene
ReplyDeletewod
ReplyDelete5rnds + shuttle + dips
dips breakdown
17,10,8,6,4,4 = 49
3x3min rope climbs also known as 'the volleys folly'
6,7,6
pistol squats
5x5 each leg
tabata pull ups
6 each interval
wod
ReplyDelete5 rounds + shuttle
20kg kettle bell
dips yellow band total 44
finished with rowing 500m time 2:31
WOD:
ReplyDelete6 rounds even
scaled and did strict pull ups instead of dips
7,6,6,5,4,4
skills:
OHS 10-5-10 with 15kg bar
500m row: 2:03 min
single leg squat practice
then core with shane :)
thanks for the great pt session HC.
i really am enjoying this programming!
Row 2000m 9:40
ReplyDeleteWod 5 Rounds 7 dips + 8 swings + 7 pushups RXD
unbroken swings, pushups
Dips 10,8,8,7,7,7
Skills Double unders, pistol sqts, KTE
Adios Amigos
doing modified WODs for the next couple of weeks on physio's advice for shoulder injury.
ReplyDeleteSprint 20-40-20
Max rep false grip ring pull ups
8 KB swings 24kg to shoulder level only
16 back extns (using bar on rack & box)
Rest 1 min
5 rounds completed: 4,4,4,3,3 pullups
Then did 4 x 60sec intervals (30sec rest) on rower: 227m, 233m, 234m, 230m. Just sussing out how my shoulder felt so didn't go full on.
Im outside tonight putting up a pull up bar at my front door, a bit of drilling and hammering and i get a "Oi" "Keep it down Jody" from my neighbour. I replied with "Mate, I'm going to the CrossFit Games this year so i want this up tonight so i can do some T2B and double unders". I didn't hear another word, he didn't hear another drill either.
ReplyDeleteBut tomorrow its on again.
WOD- 9,6,4,4,4,3
3 Rope Climb Intervals 3min on 2 off. 6,6,5
Getting my Rhythm V, did a set of 10 not looking at my toes :))
ReplyDeleteWod: 5 rounds + shuttle run
ReplyDeleteFocus today on the sprint. Subbed ring dips with jumping pull ups and push ups with sit ups due to injury. Swings at 24kg feeling heaps easier.
Finished up with pistol squats. Thanks Lynne for the demo :)
WOD
ReplyDelete5 rounds + ring dips, KB swings, and 12 pushups
Ring dips
1. 13
2. 10
3. 5
4. 6
5. 5
6. 5
Total = 44 ring dips
Rower intervals
4 @ 260m
Marie
ReplyDeleteWOD
6 rounds
Ring dips
1. 7
2. 5
3. 5
4. 5
5. 4
6. 5
Total = 31 ring dips
Rower intervals
4 @ 200m
WOD
ReplyDelete5 Rounds
1.15
2.3 stuffed up there
3.5
4.8
5.6
Total = 37 Ring dips
Nicely done Browney, get that rhythm, keep your head up and it'll just happen, trust me.
ReplyDeleteWOD:
5 Rounds + Shuttle
Dips Breakdown
7,5,5,4,5 = 26