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22nd JAN 2015: Great training day!

22 Jan

Endurance

4 km running

Strength

Back squats: 5 x 5 reps @ 80 kg

Bench press: 4 x 8 reps @ 50 kg

BW work

2 x 20 sec ring L-sit hold

3 rounds:

12 GHD sit-ups
12 back ext

WOD # 1

WOD in the great company of Polle & Pøhl.

8 rounds:

90 sec rowing
30 sec rest
90 sec of 7 thrusters @ 30 kg + 5 T2B + 7 over the bar burpees
30 sec rest

* did this instead of 15 rowing intervals (30 sec on, 30 sec off) which was on my program today

Result (thrusters part): 1 round + 5-7 thrusters all 8 rounds

WOD # 2

Joined a CrossFit class @ CrossFit Copenhagen with my husband’s sister, Marie.

14 min AMRAP:

20 UB sandbag back squats @ 20 kg
10 UB hang squat cleans @ 35 kg
20 V-ups

Result: 5 rounds + 6 reps

Finisher

Hollow rock rabata (4 min)

Super tired now!

2015/01/img_0005.jpg

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