Warm up:- spealler, wallballs, 8 chin ups PU rev assit top, 3 push ups red band assited pin 3, 5 beginner body rows
CFSB Lite
Bench Press 3’s
10 @ 12kg
6 @ 21kg
3 @ 30kg / 66lb not an all time pr (33kg/73lb Sept 10) but pr since wrist injury and indicator of getting my strength back
Pre metcon warm up:- 3 tuck jumps, 3 box jumps 8”, 4 DB swings @ 2kg, 3 @ 7kg, 3 @ 11kg
110811 DU’s, Box jumps & KB Swings scaled to
3 RFT of
20 tuck jumps
15 Box jumps @ 8”
10 DB swings @ 11kg / 24lb
Done in 9.18mins
Splits 2.36, 3.08, 3.34
Enjoyed this wod, my abs surely know to it the nect morning but it was a great wod. Hopefully my foot will be fine too.
CFSB Lite
Bench Press 3’s
10 @ 12kg
6 @ 21kg
3 @ 30kg / 66lb not an all time pr (33kg/73lb Sept 10) but pr since wrist injury and indicator of getting my strength back
Pre metcon warm up:- 3 tuck jumps, 3 box jumps 8”, 4 DB swings @ 2kg, 3 @ 7kg, 3 @ 11kg
110811 DU’s, Box jumps & KB Swings scaled to
3 RFT of
20 tuck jumps
15 Box jumps @ 8”
10 DB swings @ 11kg / 24lb
Done in 9.18mins
Splits 2.36, 3.08, 3.34
Enjoyed this wod, my abs surely know to it the nect morning but it was a great wod. Hopefully my foot will be fine too.
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