For Those Coming In To CFS
Strength/Skill (20min)
Strength: If you were not in yesterday, work Squat
Skill: Eg; Handstands, Muscle Up, Any Olympic Lift (40% of 1rm MAX)
WOD 1-Individual
Tabata Thrusters 30/20 (For 12 intervals)
REST 5mins
WOD 2-Teams of 2
6min AMRAP
6 Ring Dips
8 Box Jumps 24/20
Stabilization
3 sets of 10 Prisoner Stand Ups (Eyes shut)
Post to comments
worked with sierra tonight.
ReplyDeletestrength/skill.
red band hspu=10rep
w.o.d.
1=me 66 tabatta thruster.
sierra71.
2=7+14. :)
w.o.d 1 was ok wasnt to happy but then remembered i did the requested weight.
not often i do requested weight.
very happy with w.o.d 2.
me and sierra kicked but tonight on that.
you go girl!
Skills, Practiced Dips and HSPU.
ReplyDeleteManaged HSPU 10 on the Red Band, hand a go at doing them on the wall, can get to nearly 1 abmat, then Jody explained the kipping HSPU, well doesn't that make things a little easier, did 1,1 more paractice needed.
WOD1
Thrusters[rxd] = 11,11,10,8,6,6,5,5,5,6,5,5=83 pretty happy with this, as I set myself a target of 100 and was constantly going, dropped the bar only twice.
WOD2[with James] 6+8Rnds. The BJ's were a killer after the thrusters.
and to Top it off had to Sub in for a mixed Netball game tonight, nice warm down after tonights Box workout.
Thanks for all the encouragement tonight Jody.
Skills
ReplyDeleteHSPU with blue and red band - had a really hard time getting into it and i think i only managed 3. Did HSPU against the wall with 3 x 10kg plates and abmat got 5 reps x 2 (i think)
Was great to work with you Nathan! You did great on the thrusters, they're not a fun movement. And WOD 2 we killed it!! Yieoowwww!!! :)