Intervals, Bar Complex & Gymnastics

Intervals

8x400m - 2 min rest

1:08

1:10

1:07

1:11

1:10

1:12

1:14

1:13

My plan was to try and keep them all around the same time, turns out i'm not very good at judging pace!

Barbell Complex WOD

5 Rounds For Time @ 60kg

5 Power cleans

5 Front squats

5 Shoulder to overhead

20 Double unders

*Every time the you leave go of the bar perform 3 burpees*

9:24 Rxd

Gymnastics - 1.5 hours

Power Cleans & Jackie

Power Clean

60
70
80
90
100 (current PB)
102.5 fx5

Two of the fails were due to slow elbows and the other 3 were caught but rode down into a squat. No PB today but it's there in the near future!

'Jackie'
Row 1000m
50 Thrusters - 20kg
30 Pull ups

7:30 Rxd PB (old PB 8:43)

I took the row at a comftable pace keeping the split to around 1:50/500m, which meant i finished the thousand meters in 3:45. I had a goal of 25 unbroken before i started the thrusters, once i reached 25 i still felt strong so carried on before the glute burn really set in at 35 and i put the bar down for a quick shake off and finished with 3 quick sets of 5. I reckon had i not done deadlifts the day before i could have knocked these out unbroken. The pull ups i broke 10-5 then 3's, all butterfly pull ups.

Gymnastics - 1.5 hours at Redcar Gymnastics Club

OLY Work, CFT Class & Redcar Gymnastics Club

OLY Work:

Snatch - Heavy single

50

60

70

75

77.5 FFF

On the Minute Every Minute for 10min:

Power snatch at 60kg

This wasn't as hard as i expected, next time i will either go every 30 seconds or 2-3 reps touch and go each minute.

Conditioning:

For time:

Run 800m

3 rounds of -

15 Double unders

15 H/R push ups

15 Box jumps - 14"

Run 800m

10:02 Rxd

Still suffering with a cold which made the running hard, it's difficult to get enough oxygen in when you can't breath through your nose! Hand release push ups broken in the second and third round.

Gymnastics:

A small group of us made a short trip to Redcar Gymnastics Club to join in with their adult class. The class focused on flexibility and basic gymnastics, we were then free to have a play on the equipment. I concentrated on handstand walks and the bars working on my bar muscle ups. I managed a new PB handstand walk, making it ~10m before crashing to the floor in a heap.