Wed 14 May

Posted: May 13, 2014 by ollyoz in Uncategorized

Warm Up

600m loop

2 rounds of

20 KB Swings – hip generated swing

10 Good Mornings with empty bar, slight bend at knee, straight back

10 Squats

WOD

a.  Deadlift 7×3 up to 85%

b. Pistol Practise

c.  For Time, Chipper;  Row 500m, 10 KB Swings, 10 Push Ups

                       Row 400m, 15 KB Swings, 15 Push Ups

Row 300m, 20 KB Swings, 20 Push Ups

Row 200m, 25 KB Swings, 25 Push Ups

Row 100m, 30 KB Swings, 30 Push Ups

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Comments
  1. ollyoz says:

    a. 7×3 @ 150/150/160/160/150/150/150
    b. 12:26 24kg

  2. Al says:

    12:52 donna
    20:54 paddy
    15:25 jase
    14:25 simon
    24:59 simon
    12:18 Al

  3. Paddy says:

    Deadlifts 7 x 3 – 85% of 1 Rep M ax

    3 x 120kg
    3 x 120kg
    3 x 120kg
    3 x 120kg
    3 x 120kg
    3 x 120kg
    3 x 120kg

    WOD – 20:54 – 20kg for 1st 3 rounds then 16kg for last 2 rounds

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