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7th JUN 2015: Club La Santa Sport – session # 3 (‘The Beach WOD’)

8 Jun

  

Pic: Philip and me finishing ‘The Beach WOD’

Running

3 km (60 sec on, 30 sec off)

Then

3 km jog as cool down

WOD (with inspiration from CrossFit Games 2014)

‘The Beach WOD’

For time:

  • 100 m swim
  • 50 DB thrusters @ 2 x 10 kg
  • 30 burpees
  • 200 m swim
  • 30 burpees
  • 50 DB thrusters @ 2 x 10 kg
  • 100 m swim

Time: a little less than 18 min

Strength

Back squat: up to 1 rep @ 105 kg

Deadlifts: 3 x 3 reps @ 105 kg

Gymnatics # 1

500 m run

3 rounds:

  • 3 MUs
  • 6 chinese jerks @ 20 kg 
  • 9 KB swings @ 9 kg

Gymnastics # 2

4 rounds:

  • 40 DUs
  • 20 meter handstand walk
  • 10 toes2rings
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