WOD (15/02/17)

I’m still trying to recover from that dreaded stomach flu so still feeling relatively weak👎🏻. But managed to fit in some good training!

Considering the Crossfit Open is literally around the corner – 7 days away to be exact- it’s time to kick it up a notch and start getting into the pain cave! Consequently, two past Open WODs were done back to back followed by some accessory work.

1. 11.6… 7 min AMRAP 

3 thrusters @ 30kg

3 chest to bar pull ups

6 thrusters 

6 C2B

9 thrusters 

9 C2B

… continue up in 3s until time cap 

I managed 15 thrusters and 8 C2B. The bar felt more like 50kgs than 30!

-5 minute rest-

12.5… for time

60 bar facing burpees

15/12 muscle ups

This took me 10:13. I felt surprisingly comfortable on the burpees and just kept a steady pace. The muscle ups felt decent today as I was using a lot more hip drive and power! 

2. Accessory work

4 sets

6-8 overhead stability lunge (see video) 

15 barbell hip extensions @ 45kg

4 sets

10 dead ball slams @ 20kg

20 weighted sit ups

20 weighted Russian twists 

Advertisements

WOD (13/02/17)


I spent most of my weekend in bed as I had a pretty upset stomach (sad face) but it forced me to have two full rest days. So when Monday came rolling around my body was feeling pretty fresh but unfortunately my stomach was still quite upset. Nevertheless, I did the work and finished my training sesh! 

1. Front squat 5 min EMOM

3 @ 60%

3 @ 65%

3 @ 70%

2 @ 75%

2 @ 75%

– rest 1 min-

10 min E2MOM

2 @ 80%

1 @ 85%

1 @ 85-90%

1 @ 90% 

1 @ 90%

2. 12 min E2MOM clean and jerk @ 60-70%

3. 6 RFT

500m row

10 box over burpees

-1 min rest between rounds

>23:13 

The weight lifting did not feel great today but I blame that on the stomach bug. The cardio was alright, it’s just not my fave type of workout 😝