catch up

100719

For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups

v tough, used 16kg dumbbell for KB swings and 60kg !! assist on PU's - time 28:30secs

100720

Complete as many rounds as possible in seven minutes of:
315 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint

3 rounds, dropped to 198lb on the deadlift

100715

For 20 minutes:
Run 400 meters
Rest precisely the time of the previous run

managed 5 sets, v slow

Deadlift 1-10-1-20-1-30 reps

had to rush, 150kg then 130kg and 60kg

100717

"Amanda"

Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch

18 minutes, dropped squat snatch right down, struggling for form

CFU WOD

run 800metres rest 90 secs X 5 - better speed than 400's earlier in the week

CFU WOD - Bike

2x5 min intervals w/2min recovery between intervals
Next interval scheme starts after the 2min recovery
5x1min Intervals w/30sec recovery between intervals
Hold maximal distance possible on each of the set intervals.