A two part deal today, can be done in either order.
Part 1: 10 RFT
10 Push Ups
10 Pull Ups
15 minute time cap.
Part 2: Row 2k or Run 1600m
10 minute time cap
Rest up to 10 mins between parts.
Sara is back from her asian adventure
WOD Nov 28
Train Smarter, Not Longer
Haha, typical photo of me…eyes shut!
Finally figured out what I have been doing wrong on Kipping pullups – thumb grip. Still, didn’t save me from pulling the top off a blister from the other day so had to revert to body rows – 10.38
Decided on 2 km row as I have never done one before – 8.10
Part 1: 5 pull ups with red band – 12-13mins something. pull ups felt strong today.
Part 2: Row – 7min22sec. flatlined in the middle but came back towards the end!
Part 1: 6 rds + 6, strapped the hand that had the blood blister, but then the other blimmin hand ripped. ah well. Really wanted to be able to do the whole lot.
Part 2: Run 1600m, 8.36 mins. Should’ve been able to pick it up, comparing to what I should get for that distance for our fitness test of 2.4kms.
But was a good session! Good blow out 🙂
That was a good blow out!
2k row 8:54
Body rows and push ups (mainly knees) 14:19
Quite happy with the row, on 25/8 my 2k was 9:11 🙂
Had a week long break last week so was a good blow out and great to be back to it.
Run was sad and slower then expected 9.52 and the body rows and knee push ups 14.30 just under the time caps for both 🙂
Two words to sum up 6.30pm class – motivational and inspirational. Good team spirit and encouragement right to the finish.
Enjoyed the row. Time 10.15.8. Body rows and chest to bar 10.14m
Matt still threw in the mandatory 15 squats for good measure! he..he..
Nice work by all the classes today.
Congrats on the new PR Emma, especially after your “hard” weekend
🙂
Good to see some folks challenging themselves by adding a weight vest to the workouts
🙂
A tough one tonight.
Part 1 – 7:02 row
Part 2 – 1-5 5 kipping pullups; 6-10 body rows
14 30 something – just in the time cap.
Nice going Matty and Nick for running in the vests
Some new row pr’s and great times for the 1600m run, some with weight vests!
Welcome to Brett and congrats to Michelle on her first post.
Great work today by all.
Part 1: 12.24 (weight vest)
Part 2: 6.56 (weight vest)
Fun night, pushed all the way by Matty on the run.
2rds of 5 pullups on the red band then body rows of 10. Full pressups 12.26
Run 7.53.
Well done Patrick with the vest.
Welcome back Sarah
Got my first blisters…boo hoo hurt in the shower!
Part 1 : run 8.44…cudv pushed myself a bit harder
Part 2 : 5 kippings with red band…made it to the end before realising I’d ripped both my hands..14:19
Nice work 5pm class:)
Oh and welcome back Sara…is it a little cold for ya!