WOD and Fun Friday 29/8/14

Yeah, finally two wods a day. I stayed after the class, talked a bit, did some HSP work and did the Fun Friday wod as well. It felt fine, my left shoulder still hurts a bit but it fells fine during wod and strength training.

CLASS
Warm-up
3x
du ladder
5 ring rows
10 push ups
15 squats
Basic Strength
Kettlebell Row (10×10)
emom10
10 kb row each arm (16kg)

Front Squat (5×10)
Front Squat
5×10
*exactly 1min rest in between Sets
*add 2,5-5kg to last weeks weight
I went up to 47,5 kg which was pretty heavy… I have to work on my form!

Metcon
emom 12
I. 30 du
II. 200m run
III. 10 frontsquat 60/40 I did RX
It looks better than it feels, running and front squats again was exhausting…

Fun Friday
Warm-up
15min warm-up
Metcon
Metcon (Time)
in teams of 2
We did it in a team of three, two were working but doing the same amount as it would be one person

for time

helen
400m run
21 swings 24/16
12 pull ups
*both run, one works, one rests at swings and pull ups
(timecap 10min) This took us pretty long, me and the other girl were struggling with the running after all the running and squatting, we finished around 8:40

annie
50 – 40 – 30 – 20 -10
du
sit ups
*one works, one rests
(timecap 10min) This felt easy we did 25/20/15/10/5 DU and always 10 sit ups. We finished fast, about six minutes, easy paste

then

karen
150 wall balls
*one works, one rests
(timecap 10min)

We did 5 by 5 (everyone 75 in total), they felt really good. We worked consistently and I forgot to check the time

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