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Wednesday 27 January 2010

Posted by The Coach on January 26th, 2010

WOD
For time:
Sprint 200 Meters
50 Knees to Elbows
Sprint 200 Meters
40 Knees to Elbows
Sprint 200 Meters
30 Knees to Elbows
Sprint 200 Meters
20 Knees to Elbows
Sprint 200 Meters
10 Knees to Elbows

Post time to comments

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8 Responses to “Wednesday 27 January 2010”

  1. andrew said

    WU – 5 mins skipping, mobility, CFWU x 2

    WOD – 9:44.

  2. michelle said

    Warm up: skipping practice, mobility, CFWU x 2

    WOD: Knees as high as they would go

    Time = 14:41

    Pretty ordinary effort. I did this WOD in October in 16:17, so at least it’s an improvement.

    Dead hang pullup ladder with orange band: 1-5-1
    Bar dips with orange band: 4 sets of 5

  3. Pete Yeates said

    Warm-up = Mobility drills, Skipping, 3 x CFWU.

    WOD as Rx’d = 14:11 (18th October time was 16:08, so 🙂 :mrgreen: with that)

  4. Jane said

    Taper week for me so only 1 x session a day – today was Helen at 70% effort, although I sort of forgot about the 70% effort and went a bit harder!!

    Managed this in 10mins 20secs with pull ups on orange band

  5. Tracy said

    Modifed WOD and warm up

    Airdyne 6mins
    3 rounds of CFWU modified – sit ups, push ups (knees), dips and pullups on purple band

    WOD
    50-40-30-20-10
    pushups
    sit ups
    17:09mins

    foam roller to cool down – making really good habits!!!
    Thanks Stef. Happy toe thoughts. 🙂
    Thanks Pete. Got the meds – onward with the healing!

  6. The Cell said

    Warm up:
    50 cal Airdyne
    500m row
    Mobility drills

    Then:
    Backsquat
    5×5 @ 97.5kg

    Then:
    20 rounds for time of:
    B/W Dead lift (I weigh 75kg, but did 80kg), 5reps
    20kg KB Weighted sit up (close to chest), 5 reps
    Push ups, 5 reps
    10kg Wall ball (Ball to go over second bar), 5 reps
    TIME = 24.34min

    Stretch

    Happy with today, as I have busted up my right foot so mobility was minimal. looks like some soft tissue damage, hopefully nothing serious, but as the day goes on, its swelling up more and more.

    SS

  7. Will F said

    Warm up: skipping practice, mobility, CFWU x 2

    WOD: Subbed K2E for Situps

    Time = 9.44

    First session back since my collarbone plate removal 2 weeks ago. Feeling great!

  8. michelle said

    Lunchtime training:

    5.5km run at 1pm in 35 degree heat along a bitumen path with pretty much no shade – what an idiot!

    Time = 33:23

    I was aiming for around 25min, and was happy just to get through without dissolving into a puddle of sweat!

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