Monthly Archives: August 2012

Thursday 30th August – Erg and weights

Morning just row session. Aimed for 30 minutes but carried on to 10k 42:24.6 10,009m (2:07.1) r 23   Afternoon weights session Warm up erg 2000m 8:17.6 (2:04.4) r22 Deadlift 77.5kg AMRAP – 11 Shoulder press 22.5kg 2×5, AMRAP – … Continue reading

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Wednesday 29th August – WOD and bike

Morning WOD. Started with a 800m run then some pull up tekkers. Still feel so far of getting a pull up 😦 My kind of WOD today though WOD – 15′ AMRAP 200m run 20 air squats 10 Walking lunges … Continue reading

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Tuesday 28th Aug – WOD

Just one session today. Warm up erg 500m 2:03.5 r23   WOD – 5 rounds 15 thrusters @30kg 15 toes to bar Time – 13:55   Rxd the weights. Still can’t get toes to bar so scaled – somewhere between … Continue reading

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Mon 27th August – Weights and Erg

Bank holiday monday so no early morning WOD today. Run to the work gym Warm up erg 5:02.3 1188m (2:07.2) r21 Back squat 55kg 2×5 then AMRAP  9 Bench press 27.5kg 2×5 then AMPRAP 11 Then back on the erg … Continue reading

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Sunday 26th August – erg

Just a steady 10k today. 10,000m 42:06.6 2:06.3 r22

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Saturday 25th August – park run

First time at Redcar park run. Timing went down, self timed at 22:00. Ran in vibrams first time doing a park run in them.

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Friday 24th August – team WOD, erg, weights

Warm up 1,000m 4:12.6 2:06.3 r22 WOD – in pairs complete the following “KAREN” 10 Rounds of “Cindy” 4 x 400m intervals “Annie” Only one person can work at anyone time, reps must be distributed evenly KAREN – 150 Wall … Continue reading

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