Tuesday, November 15, 2011

Individual

Rookie showing the Group some of the Mobility work he has been doing. 
STRENGTH
Deadlift -5-5-5

CONDITIONING
Run 800m
50 D/U
40 KB Swings 24/16
30 Pullups
20 HSPU
THEN STRAIGHT INTO 3 Rnds
4 Deadlifts 130/95
8 Burpee

*Deadlifts - Can drop on Last rep only. Feet no wider than shoulders & grip outside knees.
*Burpees - Rabbit style, C2G with hips open on jump & Hands must clap behind ears before landing
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2 comments:

  1. BrowneyNovember 15, 2011 at 8:05 PM

    DL 120, 140, 140kg
    WOD 19:37
    Run 3:35
    Smashed the DU, :) because these are normally my trouble.
    Struggled with the HSPU- did to 1Abmat best was 5 in row.

    ReplyDelete
  2. CarlaNovember 16, 2011 at 4:58 PM

    Did yesterday workout this morning.
    25kg bar
    4 round and 19reps.
    Just couldn't get to 5 rounds.

    ReplyDelete

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