For those coming in to CFS
Strength
Deadlift
5-5-5-5
Practise HPU/Handstand Holds between every set of Deads
WOD 3 Rounds
Run 400m
15 Push Jerk 60/45
10 KB Swings 24/16
(This is designed to be a fast paced non stop WOD. Scale run distance as needed to finish sub 11min MAX)
*Start & finish run together
*One person working on Jerks & the Other performs Swings, then rotate & that is one round
Stabilization
Max Hover
Post loads/time to comments
worked with cindy and siera with strength
ReplyDelete5@50 ,5@60 ,5@60 ,5@60
Worked with brayden for WOD
= 10:38
400m x3
push jerks =30kg ,15kg , 20kg
KB =16kg x3
Max Hover =2:25 with full EH shakes
great work out
just keeps getting better and better
Strength 4 sets @110kg
ReplyDeleteHSPU with one ABMat
WOD with Andrew
MB@45kg-24kg KB-400m run
AZ@30kg-16kg KB-200m run 10.50
Max Hover 2:20
Good push by everyone tonight
Deadlift
ReplyDelete5 @ 80kg
5 @ 90kg (failed-4)
5 @ 90kg
5 @ 90kg
WOD "Team Wagon Wheel" with Cindy
10:11
Scaled down every round
Hover 45 seconds.. oh dear!!