Sunday make up day
did 2 wod's I missed on friday and saturday:
-1000m c2
-CFWU- 3*10reps (sams.s./oh sq./situps 6lb med ball incline board/ back ext. HGD/ pullup and dip on gravitron 50 lb assist)
1st wod from friday nov 17th: Dianne:
21-15-9 reps of 185lb deadlift and 65lb standing shoulder bbell press (the real wod is 225lb deadlift and handstand pushups)
time: 15:22
Notes: inc DL wt by 5lbs next time/shoulder press inc by 5lbs.
2nd wod from saturday nov 18th:
3 rounds of 800m runs
-I didn't do this correct as I did 2400m (1.5 miles) run all at once, jogging not running. Incline 1%, speed5.9, time 15:21
Notes: do the real WOD next time higher speed 6.5 to 7
-1000m c2
-CFWU- 3*10reps (sams.s./oh sq./situps 6lb med ball incline board/ back ext. HGD/ pullup and dip on gravitron 50 lb assist)
1st wod from friday nov 17th: Dianne:
21-15-9 reps of 185lb deadlift and 65lb standing shoulder bbell press (the real wod is 225lb deadlift and handstand pushups)
time: 15:22
Notes: inc DL wt by 5lbs next time/shoulder press inc by 5lbs.
2nd wod from saturday nov 18th:
3 rounds of 800m runs
-I didn't do this correct as I did 2400m (1.5 miles) run all at once, jogging not running. Incline 1%, speed5.9, time 15:21
Notes: do the real WOD next time higher speed 6.5 to 7
posted by firefighterwannabe at 8:53 AM
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