Wednesday 5 October 2011

Long Session

Today was a long session!

Skills wod:
-practice skin the cats
-practice iron cross
-practice muscle ups

This skills session was good, did it with Pete, Match and Jac. A gymnastics focus today as i found a new weakness, my skin the cat is terrible! I am going to have to really hammer these if i want to compete with the other boys. The iron cross was good, we simply tied a couple of orange bands together and hung them on the rings. Then all you have to do is place your feet in the middle and this was enough to support you as you worked deeper and deeper into an iron cross.

Wod:
3 rounds for time:
-5 squat cleans (45kg)
-10 d/u
-5 squat cleans
-25 d/u
My time= 4:15

100's wod:
For time:
-100 kipping dips
My time= 19:56

This one was brutal. I chose something that I'm not very strong with and it showed! Did this one with Jac, but she did the 100 dips on the edge of a box- still a good workout! She was finished by the time i was on 36 reps haha. It was good because she was able to encourage me the entire way through to the end.. all 20 minutes of it! That definitely helped. The plan was to do 10 a minute, so aiming for a time of 10 minutes. It felt good up until 30 reps in, then it started to get hard, fast. By then I was already doing 2 at a time, and by 60 it was mainly singles all the way in. Definitely made me better though... next time strict??

1 comment:

  1. You are AWESOME! And to clarify - I did dips on a box because I can't even do one on the rings!! It was inspiring to see you finish even through all the struggle you didn't give up you just (literally) took it one at a time. I'm proud of you for that! Just wait til I do 100 burpees - will need your support for that!

    Thanks also for the kipping help - something for me to focus on for sure... and also for going over squat cleans again with me after the WOD, I needed that. You rock!

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