Monthly Archives: July 2012

Wednesday 25th July – WOD, erg, pb

Morning session was a lot of little wods Warm up 800m run WOD ” Skills/Strength/Agility Test” Part A Take 10 mins to establish your 1 Rep Max Shoulder press 28.5kg Part B Row 500m for time 1:43.5 Part C 2 … Continue reading

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Tuesday 24th July – WOD and walk

Just one session today Warm up 500m 2:02.9 r22 WOD For time Run 400m 20 Pull ups Run 400m 20 H/R Press ups Run 400m 10 Pull ups Run 400m 10 H/R Press ups Run 400m 5 Pull ups and … Continue reading

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Monday 23rd July – ‘Fran-pee’

Warm up 800m run WOD Fran-pee 21-15-9 reps for time Thrusters 30/40kg Lateral burpee Time 11:53 Rxd Pleased with that. It’s a while since I’ve done thrusters – last time my 1rep max was 25kg. So doing this one Rxd … Continue reading

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Sunday 22nd July – Wattbike

Just one session. Wattbike 1:00:00:46 36,569m Ave 194W, 88rpm, 36.6km/h

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Saturday 21st July – ‘fight gone bad’ and run

3.5 mile run to the box Then the fun of fight gone bad 3 rounds 1 min per station, 1 min rest between rounds Wall balls 6kg/9kg SDHP 24/35kg Box jumps 20″ Push press 25/35kg Row for calories. Round 1 … Continue reading

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Friday – solo team WOD and erg

Warm up 800m run Team WOD today in pairs In a 20 minute window Run 4 x 400m sprints (2 each) 100 Plate Burpees @ 10kg/20kg Then in the remaining time AMRAP: “Baby Cindy” 3 Pull ups 6 Press ups … Continue reading

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Thursday 19th July – WOD x2 and erg

As I missed Monday and Tuesday’s sessions I did Tuesdays in the morning, then Mondays in the evening. Morning Warm up 800m run ‘Claudi-Annie’ For time: 50 Double Unders 20 KB Swings @ 16kg/24kg Run 400m 40 Double Unders 20 … Continue reading

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