The great Zinghini with his crew watching his backFor those coming in to CFS
Skills/Strength
KB Snatch
Double Unders
OR
Catch a missed strength session
WOD - 3 Rounds (In Pairs)
600m Run
20 Box Jumps (Higher than you normally go)
50 Double Unders
5 KB Snatch/Arm 24/16
*Athlete "A" runs out & back 200m then tags Athlete "B" Athlete "B" runs out & back 200m then tags Athlete "A" & they now BOTH run the 200m out & back (600m total distance for the 3 runs)
*Both Athletes can work at same time on box jumps. It is 20 reps in total for the team. Partition reps as needed. Just get it done ASAP.
*Same for Double Unders
*Only One person to work on KB Snatch & BOTH Athletes must perform 5 reps/arm
Stabilization
2 x MAX reps T2B
Post times to comments
Great work tonight by the Great Zinghini. On his last round of double unders, 29mins into his WOD he pulled off his first double under for the set on his 34th rep, missed the next few and got the 43rd,44th & 45th rep and timed out with 2 to go.
ReplyDeleteMate you did us all proud tonight.
24:11 12kg KB and 20" box
ReplyDeleteGood work Zinghini... those double unders are murder after the run and the box jumps
Top work Zinga.
ReplyDeleteBut don't be too shy Jody, the race between you and James was pretty good to watch too.
WOD 19:40 at 32" Box, 24kg KB, but 50% of my DU's were attempts, just another thing I need to practice on.
Strength, Did Cleans from Mondays training
5@65kg, 5@70kg and 7@75kg
Did Toes through Rings, 14 and 20
T2B 10
SKills: did some work with KB
ReplyDeleteWOD: 16:41 box: 30inch
Did toes through rings: 21/ 33