For those coming in to CFS
Mobility WOD: http://mobilitywod.blogspot.com/
Strength
Deadlifts
5-5-3
WOD 20min AMRAP
Start with a 1000m run
5 Burpees each
7 Ring Dips each
9 Two person Deadlifts @ 140/100
*Both team members start & finish run together
*Both team members can perform burpees at same time
*Only 1 team member can perform Dips at one time
Post loads/rounds to comments
Deadlifts
ReplyDelete5 @ 90kg
5 @ 90kg (f) got 4 reps
3 @ 90kg
Felt that my technique was better this time. Last time (14/9) my 5RM was 80kg so thats a fairly big improvement in 9 days! Yay!!
WOD with James at 140kg
6 rounds + 13
I scaled ring dips with a yellow band, James rx'd.
1km run 4:34
Tonight was some heavy sh*t, but i really enjoyed it.
I got what i asked for with the 2 man deadlifts! :) When we were in sync they were easy but when our timing was a little off it made the lift so much heavier and awkward. This is where the teamwork and good communication really has to come into play. James is great to be paired up with though!
Not a bad time for the 1km but i felt as though i should have pushed more with the 2nd 400mtr.
Thanks for telling me to push with the ring dips Jody.
Great programming and great coaching :)