For those coming in to CFS
Mobility WOD: http://mobilitywod.blogspot.com/
Strength
Deadlift
3-3-3
WOD
2x400m Relay
15 Pushups each (Release at the bottom)
100 KB Swings 24/16
2x400m Relay
1x400m Team run
*3 Burpees for every break on KB Swings
*Both athletes can work at same time during Pushups
*Only one athlete can work during swings
*Both team members must start & finish the final 400m run together
Stabilization
Max L sits (3 attempts)
Post loads/time to comments
wow awesome wod tonight.
ReplyDeleteeverything hurts.
the wod was done in 16.27 min.
deadlifts 3,3,3 85kg
l sits on bar were held for
6sec first and 7.4 second attempt.
great vibe tonight the girls and my partner
really pushed me. felt good.
thanks guys.
Nathan, you did awesome tonight you pushed really hard on those kb swings... you should be proud of yourself :)
ReplyDeleteI had a weak night tonight, just wasnt feeling it...
ReplyDeleteprevious 5RM was 90kg so i thought i'd hit around the 95kg mark.. Failed.. got 3 out at 85kg before i tried the 95kg. then thought i'd go back to the 85kg, couldnt even get the bar off the ground, so i knocked it back to 80kg, again the bar wasnt leaving the ground, but i'd just warmed up at this weight!! Talk about frustrating..
Due to odd numbers i did the Penrith WOD
8:14 rx'd
KB swings broken down into 26 and 24 reps
My back felt horrible on the last run..
Well done tonight Nathan you really pushed yourself! And Cindy and Jules it was great to see you at St Marys!
Thanks for the encouragement and coaching Juzzy and Courts :)
you did awesome nathan :D really great to watch, u pushed urself to the limits
ReplyDeleteyieooowwww