WOD #1 - 3 Rounds
Run 800m
Rest 2 min
WOD #2 - Max rounds in 3 min
4 G2O 60/45
8 KTE
12 Squats
Rest 1 minute & repeat for 4 Cycles
Within 3 min of finishing
MAX reps STRICT PULLUPS (1 ATTEMPT)
If working with a partner;
*Perform 8 G2O & partition reps as needed
*Perform 16 KTE with both athletes working at same time, once 16 reps are complete your done
*Perform 24 Squats, same rule as KTE
*FOCUS ON MAXIMUM WORKRATE PER ROUND.
Post times to comments
Did the 9:30 session at penrith today and it's still bloody hot
ReplyDeleteWOD1:rnd1@3:07 rnd2@3:05 rnd3@3:04
WOD2: 2+4, 2, 2+1, 1+9
pullups: 8
Got in early today to work on HSPU... My goal was head to ground before Australia day which didnt happen but today i managed to get 2 reps with head to ground and full extension so wrapped with that!
ReplyDeleteFirst WOD
Run 1 3.38
Run 2 4.11
Run 3 4.29
WOD 2
Rd 1 1 +12
Rd 2 1 + 9
Rd 3 1 + 6
Rd 4 1 + 11
WOD 1 was a killer
ReplyDeleterun1@3:52 run2@6:01 run3@5:50
WOD 2 round1 2+4
round2 2+2
round3 2sets
round4 2sets
1 pullup was totalled by then ,awesome wok out
WOD 1 - 150 meters x 3
ReplyDeleteRun 146
Run 2 101
Run 3 49
WOD 2
Round 1 = 2
Round 2 = 2+3
Round 3 = 2
Round 4 = 2
WOD 2
ReplyDelete4 G20@15kg
8 KTE
12 step up's
W.O.D 1 i hate running
ReplyDeleterun 1: 4:09
run 2: 4:08
run 3: 4:06
W.O.D 2
35kg bar
1: 1+4
2: 1+4
3: 1+4
4: 1+8
w.o.d 1
ReplyDeleterun1:3:08
run2:3:27
run3:3:30
w.o.d 2
1: 2
2: 1+12
3: 1+14
4: 2