Warm Up as needed. Rest 2-3 minutes between sets. Each set should be as heavy as possible.
B) For Time:
Run 1000m
50 Horizontal Ring Rows*
30 Shoulder to Overhead 61/43/35kg
*Note: Prep Group perform Pull-Ups
Run 1000m
50 Horizontal Ring Rows*
30 Shoulder to Overhead 61/43/35kg
*Note: Prep Group perform Pull-Ups
A) BP @ 60,65,67.5,67.5,63 (x5)
ReplyDeleteB) Rxd @ 43kg 13:25 Australian pullups 50% off 20" box, 50% off ground. Row 1000m new PB 4:23
This comment has been removed by the author.
ReplyDeleteA) 37kg
ReplyDeleteB) Row 1000
Ring Rows
Shoulder to Overhead - 25kg
11:20
(A) worked up to 85kg Goood Mornings
ReplyDelete(B) Run
Ring Rows
Step Ups on 20inch box & 35kg on bar
(B)12.13
ReplyDeleteA) Bench Press x 5 @ 26 , 31 , 33.5 , 33 , 31kg
ReplyDeleteB) 14.15
run
ring rows
Shoulder 2 overhead @ 20kg
The run took me 6.40 today. The last time i ran 1000m it took me 7.30. YAY!!!
A) Bench Press:
ReplyDelete42, 43.5, 45, 47, 47kg
B) 12.12. Rxd
A) bench press - 30,33,35,35,33
ReplyDeleteB) pull ups with blue band x 45 , had pain in my left arm so I did the last 5 on the rings
STO 36kg
Time 15.46
A) Done chest on monday so I missed part A
ReplyDeleteB) Rxd 13:30
- 1000m run finished @ 4.31 (kept consistent pace and concentrated on my breathing )
- plan was to do first 10 in a row then break the rest into 5's felt good, finished @ 8.06
- STO finished @ 13.30
A) 31,36,38.5,40 (5th rep assist), 39
ReplyDeleteB) 10:28 1000m row, 20kg S2O
I luv bench presses!!
A) 31,36,38.5,40 (5th rep assist), 39
ReplyDeleteB) 10:28 1000m row, 20kg S2O
I luv bench presses!!
A). 80kgs
ReplyDeleteB). 12.21 subbed run for row
Bench 35 40 40 40 40
ReplyDeleteWOD 12.52