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Tuesday, 11 February 2020

10 February 2020 by 3 Comments

 

General Warm-up:

Bike 3:00

10 Samsons

12 Hand-release push-ups

14 v-ups

14 Squats

12 Shoulder press w/T’s

10 Pull-ups

Row 2:00

10m Goblet lunges

10 Kettlebell swings

10m Goblet lunges

10 PVC passovers

10 PVC windmills

10 PVC overhead squats

 

Speed and Endurance:

Row 500m

Rest 3:00*

 

5 rounds for total sprint time

*Perform 10 alternating pistols during the rest. Work on position and balance. “Form over speed”.

 

Skill work:

Pick 2-3 skills from the Athletic Skill Sheet

 

Royal Huddleston Burpee Challenge:

Day 9*

*See Day 1 for rules

 

 

Post results and experiences to comments

Filed Under: 11-20 min, 16-20 min, Bodyweight, CFE, Gymnastics WOD, Monostructural, Skill

Comments

  1. Henry Smith says
    11 February 2020 at 12:29

    8:34.5 total sprint time. Fasted 500 was 1:30.5. Fell off after that.

  2. sflynn says
    11 February 2020 at 18:22

    9:50.8 total sprint time
    1:56.6
    1:55.9
    1:57.6
    1:59.0
    2:01.6
    Pistols felt really good today but my legs are D.E.A.D

    Set up a little HS walk obstacle course for Ryan and I afterwards. Fun times!! 🙂

  3. Christa says
    12 February 2020 at 09:44

    11:30 Total “sprint” time.
    3 rounds rowing and 2 on ski erg
    Everything was hard today. Too much vacation.
    Pleased with pistols. Worked on keeping right knee out.

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