Our first athlete to meet pukie and sign the wallFOR THOSE COMING IN TO CFS
Warm Up (Not for Time)
5 Rounds
Run 75m
5 Burpees
WOD 5 Rounds
10 Power Snatch 40/30
7 Pull Ups
7 Box Jumps 30/24
*Partition PS reps as needed (10 reps reqd per Team total)
*Both athletes can work at same time on Pull Ups, 7 reps EACH
*Same for Box Jumps
Stabilization
5 Sets of 10 Walking Prisoner Lunges with eyes closed.
Post time to comments
i worked with todd tonight.
ReplyDeletethe wod= 40 kg power snatch
24 inch box
no assist pullups.
time of 14:29
wel done to my partner todd great
effort mate.
and to everyone else in the box tonight
great job good to see no one slacked off.
not that we ever do!
our first pukie. jody you must be proud.
WOD 12:38
ReplyDeleteSeirraa - 30kg, yellow band P/U
Sean - 22.2kg, assisted P/U (not sure what colour band)
Didnt mind this WOD, really need to work on the pull ups though, i struggled even though it was only 7 reps :(
Nice work by everyone tonight, Nathan you've got such a good team spirit and its great to hear you cheering everyone on in every WOD!
Yay for CFS!! :)
i worked with Nathan tonight.
ReplyDeletethe wod= 40 kg power snatch
24 inch box
2 bands to assist pullups in the end.
time of 14:29
I felt OK with the power snatch, though struggled with the pullups. Box jumps are the silent killer.. Thanks for getting me through it Nathan. Hope I didn't slow you down too much mate you machine!
Todd.
thanks you guys for the kind words.
ReplyDeleteand nah todd you killed it buddy.
seirraa slow down your to fast for me.
cant keep up. hehehe
This comment has been removed by the author.
ReplyDeleteTabata push ups
ReplyDelete18,15,10,10,6,6,6,5
Total = 76
WOD - partnered with Brad
16:25 as RXD
Yeah PUKIE!!