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22nd SEPT 2014: Lifting, a short sprint inspired WOD, skills and endurance

22 Sep

First real fall day in Denmark. I like running when it’s colder. Breathing is just easier.

Endurance

5 km running

Warm-up

2 x

12 steps overhead walking lunges @ 2 x 16 kg DBs
6 strict pull-ups

Skills

3 x 20 sec C2B top hold

3 x 7 strict paralette handstand push-ups

WOD

3 individual rounds for time:

12 wallballs
6 burpees
8 wallballs
4 burpees
4 wallballs
2 burpees

* performed as a sprint
** 30 sec rest after 1st round
*** 45 sec rest after 2nd round

Results:

1st round: 1:31 min

2nd round: 1:33 min

3rd round: 1:30 min

BREAK

Lifting

Practising balance, speed and pull/finish in both snatch and C&J today.

Back squats: up to 4 x 4 reps @ 95 kg

Snatch from floor with 2 sec pause just above knees: 35 kg (3 reps x 2) – 40 kg (3 reps) – 45 kg (4 reps x 2) – 50 kg (2 reps x 3) – 55 kg (2 reps) – 55 kg (1 rep x 2)

C&J (1+1 + 1+1 = 4 reps): 45-55-65-70-70-70 kg

Distance biked

12 + 4 + 5 + 7 km = 28 km

IMG_6187.JPG

New lifting shoes!

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