WOD
[A] METABOLIC CONDITIONING
Max rounds and reps in eight minutes of:
4 Handstand push-ups
32kg Kettlebell swing, 8 reps
12 GHD situps (advanced only) every one else feet unachored
[B] POWER
10mins to reach 1rep Squat clean thruster
[C] CORE
100 hollow rocks
Before the first WOD- I did a 3km row in 14:14min which wasn't to bad from my first session back since 23rd December and definately felt it haha!! The onto the AMRAP - Did 16kg kettlebell (shoulders pulled a little sore from yesterday) . Managed to get out 4 rounds + 4 reps, which wasn't to bad
ReplyDeletePart B - Managed to get 60kg squat clean thruster- attempted 62.5, but just couldn't get the thruster up- got the clean, but not the thruster :( Oh well next time! Plus I injured my hand on the second attempt, so just gonna ice and tape it up. Tape fixes everything lol!
Part C - Hollow Rocks - My nemesis, didn't put a time on it, just got through them in set of 10
For the first session of 2011, I don't actually feel that bad- except for well the thumb lol!