Strength
Front Squat (Jerk on last rep)
4 Sets of MAX reps @ 3/4 bodyweight
(Max Double Unders straight after the bumpers hit ground)
WOD - 4 Rounds
Run 200m
10 Ring Dips
*Both athletes run together the whilst one does dips the other does 4 burpees, then swap.
Stabilization
3 x 5 Wall Climbs
Worked with Jess tonight
ReplyDeleteF/S 45kg 10,11,12,13 reps just working the ankle back in, good to practice on form.
WOD shorten run an push-ups only. Didn't worry about the time.
Achillies feels pretty good, can't "weight" till it 100%, so I can start lifting some heavy shit again.
strength: 60k.g
ReplyDelete#1:10-35
#2:12-3
#3:13-8
#4:14-19
w.o.d:
8:50.
good to get back into the swing of things with j.d.r. felling good.
Front Squat @ 60kg max rep Double Unders
ReplyDelete1. 4 & 6
2. 4 & 1
3. 4 & 9
4. 4 & 5
WOD with James Banks
9:43 Rnd 1 RXD then Red Band Dips