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3rd JUL 2015: 7,2 km rowing intervals, strength + gymnastics πŸ˜©

3 Jul

   
Yesterday, I did some small movies for the Danish TV channel TV2Zulu. I had to do a super slow split amongst others – and re-did it quite a few times which resulted in hardly being able to walk today…. Another one was a toilet sholder stand (pic). Good fun and not easy.

Training outdoor @ CrossFit Hellerup today.

Lifting

  • Back squat (3 reps): 55-75-80-82-85 kg
  • Snatch push press + snatch balance (1+1): 45-50-55-60 kg

Only light lifting today.

WOD

3 rounds:

  • 600 m row (all out)
  • 600 m row @ 60%
  • 400 m row (all out)
  • 400 m row @ 60%
  • 200 m row (all out)
  • 200 m row @ 60%

That’s 7,2 km rowing in total. I was almost crying when I reached the last 200 m in the 3rd round 😩

Gymnastics

  • 3 x ME HSW
  • 3 x 10 hollow rock
  • 2 x 10 dips

5 rounds:

  • 4 strict HSPU 
  • 30 sec break
  • 3 strict pull-ups
  • 30 sec break

Biking

15 km

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