thursday 17/11/11

WOD # 1:
On the minute every minute for 10 minutes -
Run 100m
Accumulate as many double-unders as you can
total=253 du

WOD # 2:
Tabata bottom to bottom squats=89 cumulative squats
Then straight into 800m run=3:44

WOD # 3:
Tabata hollow body

WOD # 4:
5rounds of
1rope climb 11ft
max rings dips
total=29 dips

WOD # 5:
10 duelling rope whips
100m farmer carry 20kg each hand
10 duelling rope whips
100m farmer carry 24kg
10 duelling rope whips
100m farmer carry 28kg
10 duelling rope whips
100m farmer carry 32kg
time=13:34

WOD # 6:
10m weighted rope pull x2
time=1:04

new duelling ropes

lots of short wods, focusing on power rather than aerobic capacity. Heaps of fun playing with new ropes, during wod 1 i focused on short 40m all out sprint then used the rest of the time to actively recover, trying to improve my atp-cp capacity and recovery.