(A) Front/Back Squat: 4 Sets of 4/8
Use 70% (of FS 1RM)
NOTE: Only 60sec rest. Complete 4 Front Squats, Reset & immediately complete 8 Back Squats. Do not rest while SWITCHING from Front to Back Squats. If your labouring & need to take a few breaths during the BS phase, that's ok
(B) 4 Rounds
21 x KB Swings: 24/16
15 x Box Jumps: 24/20
9 x Push-ups
1min Recovery between rounds
A) @ 54kg, 60 rest between sets.
ReplyDeleteB) Rxd - Enjoyed this, worked hard, then got to recover as a reward, then got to work hard again....repeat.
0.00 - 1.34
2.34 - 4.07
5.07 - 6.41
A) @ 64kg
ReplyDeleteB) WOD 6:24
Modified due to vertigo. Chronically feeling,.... meh!
20kg RKBS, 20 inch box step ups.
Great clinic with Shane this morning. Lovely Labbie Bonus. Thanks mate. :O)
A) 56kg
ReplyDeleteB) Rxd
0 - 2:00
3:00 - 4:56
5:56 - 7:43
A) 38.5
ReplyDeleteB)
0 - 2:02
3:02 - 5:06
6:06 - 8:07
Tabata wall balls - thanks Mitch, they were not fun!
A) 103kg
ReplyDeleteB) 0-1:30, 2:30-4:00, 5:00-6:37
C) tabata hspu - 3 per round.
(A) 65kg
ReplyDelete(B) Rxd
0:00 - 1:36
2:36 - 4:12
5:12 - 6:48
Finished off with some tabata supermans and hollow body holds
A) 70kg. Jeepers these are tough!
ReplyDeleteB) Rxd
0:00 - 1:38 (1:38)
2:38 - 4:14 (1:36)
5:14 - 6:59 (1:45)
7:59 - 9:45 (1:46) ... Yep, realised at the end it was only 3 rounds.
A) 40kg (legs are officially jelly)
ReplyDeleteB) box jump step up 20'' cause i couldn't even stand on my legs after those squats!
0-1:58 (1:58)
2:58-4:57 (1:59)
5:57-7:59 (2:02)
c) Tabata sprints
2km row 7:20
ReplyDeleteA) 85
B) RXD
0:00 - 1:15 (1:15)
2:15 - 3:33 (1:18)
4:33 - 5:52 (1:19)
You're welcome Elise. Work on the things you suck at, right HC??
A) 38.5 only did one round coz my calf is dodgy from DUs yesterday.
ReplyDeleteB) subbed 12 strong rows for the box jumps.
Ugh wrote my times on the board and forgot to take a pic.
A) @ 75kg, 60 rest. I did it!!! This felt better than the 7/13 sets. #penrithgains
ReplyDeleteB) 4 Rounds RX:
0:00 - 1:43 (1:43)
2:43 - 4:38 (1:55)
5:38 - 7:56 (2:18)
8:56 - 11:19 (2:23)
* I broke the last 2 sets of swings into 12/9, box jumps were slow, a mix of cycling, step downs & even step ups to keep moving.