Strength
Snatch
80%x3, 85%x3, 90%x3
WOD
21-18-15-12-9-6-3 reps for time of
Box jumps(m24"/w20")
Double unders
Knees to Elbows
*All reps are done for each team member. Regardless of the amount of people in your team, you will start with 21 reps each etc.
*Both athletes can work at same time on box jumps
*When one athlete does DUs the other Athlete does KTE
Mobilization
Iron out any creases
strength
ReplyDelete3@22kg 3@27kg 3@30kg
WOD: worked with justine did the wod in 23.40
good effort tonight jus we pushed out the last ones in time.
Did some tabata work before the WOD with the CFS crew tonight, seems to be a regular warm up especially when Mr Tabata himself Mitch is in.
ReplyDeleteAfter graduating last night on the 8 rounds of 4 on ring dips started off with 5's tonight but crashed and burned after 3 rounds and then stuck with 4 for a few then faded.
Did some HSPU work before hand and kipped out about 7 in a row. Can't quite tick this box yet but it will not be long. Then it will be onto HSPU in the rings.
Got to 40kg for strength.
ReplyDeleteFinished wod with 4 seconds to go! I hate d/u and kte, by far my worst two movements...
same as james
ReplyDelete24:54
WOD - worked with Nathan
ReplyDelete20:03 as RXD