Warm up:- Spealler warm up, dislocates with OHS, 5 abmat situps, 5 Abmat b/e, 5 push up against bar pin 4 x 5, bar 2 x 3, Bar 1 x 3 (2 failed 3rd, 1), 10 PU Rev assist pull ups (3,3,2,2), 5 sqaut therapy squats with hand over chest high bar, GWOD 5 mins practice rope pull ups and KTE on rope.
TUESDAY 110405
“Michael”
Three rounds for time of:
Run 600 meters - sub elliptical lev 2
15 Back Extensions - abmat
25 Sit-ups - abmat with touch above head and to toes
Done in 16.13 mins all unbroken
Splits:- Elliptical:- 3.22 new PR, 3.20 PR again by 14 secs from March, 3.31. b/e & s/u 1.51, 2.05, 2.01.
Really pleased with my intesity throughout this wod - apart from 2 breaths before 2nd and 3rd round of situps I didn’t stop and it was more work that my last ‘Michael’....
100920 “Michael”
Three rounds for time of:
Run 400 meters - subbed 0.4 m on ellitical at level 4 - but used arms doing a lot of the work to help my foot - its getting there slowly
10 Back Extensions - abmat
20 Sit-ups - Abmat arms by my side on floor most of the time
Done in 12.28 mins
C/o just stretch, foam roller and flexibilty work.
TUESDAY 110405
“Michael”
Three rounds for time of:
Run 600 meters - sub elliptical lev 2
15 Back Extensions - abmat
25 Sit-ups - abmat with touch above head and to toes
Done in 16.13 mins all unbroken
Splits:- Elliptical:- 3.22 new PR, 3.20 PR again by 14 secs from March, 3.31. b/e & s/u 1.51, 2.05, 2.01.
Really pleased with my intesity throughout this wod - apart from 2 breaths before 2nd and 3rd round of situps I didn’t stop and it was more work that my last ‘Michael’....
100920 “Michael”
Three rounds for time of:
Run 400 meters - subbed 0.4 m on ellitical at level 4 - but used arms doing a lot of the work to help my foot - its getting there slowly
10 Back Extensions - abmat
20 Sit-ups - Abmat arms by my side on floor most of the time
Done in 12.28 mins
C/o just stretch, foam roller and flexibilty work.
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