4 Sets
8-10 alt Pistols
+
8-10 HSPU
NOTE: Work appropriate progressions where necessary
(B) 7min AMRAP – Climb the ladder
3 x Deadlift - 80/50/40
3 x TTB
6 x Deadlift
6 x TTB
9 x Deadlift
9 x TTB
And so on…
THEN at the completion of the 7min
Recover 1min
THEN
Run 2 x 400m (1:1)
NOTE: At the 8min mark you will run 400m & when you get back you will rest the same amount of time it took you to run & the you will go off for your 2nd 400m run.
This was similar to one last week except last week was 10min & had pull-ups.
Except for the runs at the end, this is very typical to something that pops up during the upcoming CrossFit Open. Prep your body appropriately & have fun with this one Team.
H.C.
(A)
ReplyDelete10 X PISTOLS
10 X HSPU (TWO MATS)
(B)
3,6,9,12,15,18 +10
DEADLIFT 60KG
KTE ON RINGS
1ST RUN 1.58
2ND RUN 1.40
Great work Aaron & everyone that blogs with regularity, your a coaches dream. It's a massive help when I program etc + I just love seeing the great results & continual effort.
ReplyDeleteThank you
H.C.
10 pistols (5 each leg) from seated bench)
ReplyDelete10 HSPU 3 abmats
arms are cactus from Tues WOD
WOD 15:32 running clock
60kg deads, abmat situps subbed for TTb due to arms not working enough to hang with !!!!
Great to be back into it.
A) 10 x pistols (assisted by pole)
ReplyDelete10 HSPU with 2 pads
B) 12 sets + 8 deadlifts
1:35
1:50
A) 8 pistols 8 hspu + 2 mats
ReplyDeleteB) 15 + 5 rx
1:30min
1:36min
A) 10 pistols, 10 hspu RX
ReplyDeleteB) 15ttb + 9deads rx; 1:40, 1:40. Finish 13:00
A) 8HSPU/10 pistols
ReplyDeleteB) 15 + 13 deadlift
1:18
1:24