WOD - AMRAP 20 min
Sprint 20 - 40 - 20 Shuttle Drill
MAX rep Ring Dips
8 KB Swings 24/16 (Go as heavy as can)
16 Push Ups (2010 Games Standard)
*Rest 1min between rounds
*For shuttle drill, start by sprinting 20m , change directions and sprint back 40m, change direction and sprint back 20m through original starting point, then WALK inside (short recovery) Perform MAX reps dips, then 8 swings & 16 push ups then REST 1min.
The sprint is at near maximal effort with an aim of unbroken reps on swings & push ups.
Remainder of session
Mobilize/Skills
Post rounds to comments
WOD tonight used yellow band for ring dips & 24kg KB first time for me & i felt the difference.Set1 12 dips
ReplyDeleteSet2 11 dips Set3 11 dips Set4 9 dips Set5 6 dips
Front Squats for skills Max rep 3@65kg
wod: rxd:
ReplyDeletering dips 11'6'4'7'4'5= 35 reps.
double unders for my skill.
consistantly 15ish at a time.
getting better just gotta slow it down.
WOD
ReplyDeleteDid 4 full round plus 14 reps, not including ring dips below...
Total ring dips in the 5 sets was 28 using orange band which is down from red for me...
Skills intended to do HSPU but brushed it, wasted my good ones when i came in doing 4 head to ground...
Double under are still pathetic but doubled my 7 min max to 33... Haha what a joker!
WOd @24kg KB ring dips, 5,5,5,5,5 =25 pretty happy with this as it's the most ring dips I;ve done with out a band :))
ReplyDeleteSkills practiced DU, trying to get my rhythm. Managed 3 sets of 10 and a few 5's
WOD: 35 ring dips
ReplyDelete4-10-7-7-4-4
Max height box jump@120cm