Advertisements

21st AUG 2015: Test day # 4, gymnastics etc

22 Aug

  
Training in the sun at CrossFit Hellerup with Lars, Søren & Pia.

Gymnastics

6 x

  • 4 butterfly pull-ups
  • 3 C2B pull-ups

Then

4 x

  • 10 ring flys
  • 10 windshield wipers
  • 10 ring push-ups (incl top turn-out)

Then

EMOTM x 20 min

  • 15 sec 1-arm handstand hold (belly against wall) alternating arms

Strength

Back squat: 4 x 3 reps @ 80 kg

Test WOD

For time:

  • 2000 m rowing

Result: 7:43 min

WOD

3 rounds:

  • 200 m run
  • 6 thrusters @ 35 kg
  • 9 K2E
  • 12 box jumps 20”

3 min break

  • 2000 m row

3 min break

3 rounds:

  • 200 m run
  • 6 thrusters @ 35 kg
  • 9 K2E
  • 12 box jumps 20”

Finisher

  • 3 x 10 reps Chinese side bends @ 20 kg
  • 3 x 10 good mornings @ 20 kg

Biking

2 x 10 km

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: