JDR, Nathan, Jesse, Mark B & Nathan reppin CFS
WOD - 20min AMRAP
Sprint 20-40-20 Shuttle drill
7 Box Jumps 24/20
THEN
1 Round of CINDY
5 Pull Ups
10 Push Ups
15 Squats
*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 Box jumps, then 1round of CINDY. Then REST 1min
*The sprint is at near maximal effort
Remainder of session
MOBILIZE/SKILLS
Post rounds to comments
Sprint 20-40-20 Shuttle drill
7 Box Jumps 24/20
THEN
1 Round of CINDY
5 Pull Ups
10 Push Ups
15 Squats
*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 Box jumps, then 1round of CINDY. Then REST 1min
*The sprint is at near maximal effort
Remainder of session
MOBILIZE/SKILLS
Post rounds to comments
did 6 rounds tonight.
ReplyDeleteand 10 straight hand stand push ups.
felt good tonight hopefully feel as good tomorrow night.
WOD:6Rnds+9 RXD
ReplyDelete1.55,4.53,7.54,11.08,14.23,17.34
Averaged about 2min/rnd pretty happy with the constant rate.
Practiced mu DU's a little average after the WOD
It was good to watch tonight. Everyone kept up the intensity in every round they completed. Well done to all of you! :)
ReplyDeleteNice shorts boys!!
Pretty Smoothe Eh!
ReplyDeletethere some good looking fellows we have there!
ReplyDelete