15 min Clock
Run 1.6km
THEN
AMRAP in remaining time
7 KB Swings - 24/16
2 Goblet Squats
*Perform 1/2 Gasser anytime Bell touches ground. If you put it down due to grip strength, then run it like you stole something. If its because your gassed, then walk & practice recovery techniques.
** Remaining time roll out or skills
*** Choose 2 Short term goals & put in goals board
Run: 7.24
ReplyDeleteWOD: 10 + 4 Rx'd - unbroken
Muscle Ups as skills.
Run 8:40
ReplyDeleteWOD 6+8, 1 gasser pretty happy with that
Then tabata 4 rounds each squats, pushups, sit-ups total about 120
Then 3 rounds max pull ups 3,4,2 (last round pronate grip)
4 pull ups my new PB!
Great vibe today guys!
Ooooh short term goals, that's a great idea! Will think about this. Any suggestions?
ReplyDeleteRun. 7.16
ReplyDeleteWOD 10rnds, with 2 breaks @24kg
Skills Muscle Ups- 10 MU false grip, with turnout at the bottom.
Short term goals. Still want to get 100kg CJ and join the 50DU club
Run: 6:55
ReplyDeletewod rxd (2 gassers) 12 rounds + 7
HSPU , 6,7,8,6
M/ups 1,2,2
hansdtand walk practise 3 x 3 attempts
Adios Amigos
deadlifts 3x5 160kg
ReplyDeletewod
1.6k row 5.42
16+1 rxd
Row 1.5km 5:19
ReplyDeleteWOD 12+7 R'xd
Caught up on yesterdays Power Snatch
Heavy Single 76kg. Took longer then 10mins.
Trained at CFS.
ReplyDelete1.6km row: 7:55 on L6
7 rounds + 5KBS
Worked on snatch balance to 32.5kg