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Work Skills
WOD
On a 5 minute clock each round x 4 rounds:
Run 400m
21 KB swings(24/16)
12 T2B
The faster you go, the more rest you get. If you don't finish a round within 4 minutes just start the next one with no rest.
*Run together
*Only one person to swing at any time, however partition reps as needed (21 swings each)
*Everyone can work T2B at same time
Stabilization
3 Sets of 10 Prisoner Stand Ups (eyes shut)
Post time to comments
Skills did my first pull ups without bands, and 5 hspu with ambit and 10 kg plate underneath...
ReplyDeleteWod got 1 round and then other 3 no t2b but all kb swings were unbroken with 16kg bell, so time to move up in bell weight!
Really happy to get just the couple of pull ups and hspu, gonna get some improvements every week!
First part for hspu was abmat not ambit gay iPad auto spell!
ReplyDeleteStrength
ReplyDeleteSquat Clean deload - 55kg 1RM
40% = 22.2kg x 5
50% = 27.2kg x 5
60% = 32.2kg x 5
Felt better with the shrug in the last round. Thanks Jody.
WOD with Cindy
1 - 4:30
2 - 4:45
3 - 4:58
4 - 4:59
Awesome push tonight Cindy, those last few reps were nail biters but we completed every round. Well done mate!!
Great work for setting the pace on the runs Dom.