Warm Up
Banded Goodmornings 3 x 10
(A) KB Single Leg Deadlift - 3 x 8 Per Side
Movement & balance is the key.
**Perform a MAX Distance broad jump immediately after every set of 8 reps.
(B) *KB TGU: 3 x 2/Side
Heavy as possible. Alternate arms each rep.
(C) For Time
100 Double Unders
20 Deadlifts: 60/40kg
50 KB Swings: 24/16kg (Russian)
20 Deadlifts: 60/40kg
100 Double Unders
A) snatch practice under HC ever watchful eye. Still stuck on 58kg. Hunting 60kg.
ReplyDeleteB). WOD 7:53
Row 400m,
20 deads@60kg,
50 RKBS @24kg
20 deads @60kg,
200m Row, 50 throws, battling rope.
Thanks coach, I'm running out of excuses for "skipping" double unders. Heel nearly healed, then back to running and jumping movements etc.
A) Progressed through 12kg, 16kg & 20kg KB
ReplyDeleteB) Progressed through 10kg & 12 kg DB and finished with 16kg KB
C) 7:38 Rx
C) 6:49 Rx
ReplyDeleteagain modified for dodgeo knee
ReplyDeleteA)did single DB strict press
2 rounds @ 8kg
1 @ 10kg
B)Pullups unbroken sets of 10
2 rounds red band
2 rounds orange
Disappointed with this. Need to work on pullups.
C)modified
Battling ropes till Mitch finished DUs
20 air squats *YAY!!!*
15 blue band pullups/10 raised bar pushups x2
20 lunges each leg
battling ropes 1 min
9:06
I'm allowed to do air squats and lunges 1 set of 20 per day, building up to 3 sets if all goes well. And then I can try the rower!