Part 1: Tabata row for calories (8 rounds of :20 on/:10 off - total time 4:00)
(Rest 5 minutes)
Part 2: Complete 8:00 AMRAP
7 deadlifts @ 60%
50 double-unders (scale to du ability/aprox. 60 seconds of work)
CFDC 101 WOD
AMRAP 8:00
10 Squats
5 Push-ups
10 Sit-ups
50m run
CFDC 101 WOD
AMRAP 8:00
10 Squats
5 Push-ups
10 Sit-ups
50m run
Jack during the CF Kids workout at the CFDC Summer Games.
14 comments:
Tabata row 769m (I think..)
AMRAP 120# DL's, (scaled)25DU's = 4rounds + 6DU's, getting better at DU's!!
Great class! There were a lot of us this AM!
Great job on the PU's Cheryl!
Tabata: 1013m
AMRAP: 5 rounds + 7DL
Did as many DU's as possible in 60 seconds on each round
Tabata row 651
amrap 4 rounds + 30 seconds of du"s (scaled)
Tabata row 951m - experimented with some different damper settings.
AMRAP: 252# Deadlift 50 DU each round
4 rounds even
DLs felt easy, best effort on DU was 35 consecutive. I feel as though I have solid technique on the DU's, I just need to figure out how to not hyperventilate while executing that technique.
I like the new feature.
Another Work-out from the games today -
3 rounds for time of:
- 30 Toes-to-Bar
- 21 95# Ground-to-overhead
17:20 as rx'd
During the games they had a 7 minute cap but no one finished. At seven minutes I was on my second Ground-2-Overhead in the second round. The last round took forever.
After this workout I did a second with Becca. We did the following:
3 rounds for time of:
- 100 meter sprint
- 100 meter walking lunges
11:02 as rx'd
We started and finished together. This one was painful and slow. Was originally going to do 5 rounds but that would have been a major beat down.
... Mike
1021 on row
metcon 5 rounds +3 deadlifts
did 225 and it felt light
I did singles for 60 seconds because it was not my day for DU
1023m on the row
dl's @ 275# (60%), du's 50
5 rounds plus 5 deadlifts.
nice and sweaty today!
...david
Great Monday!
Started with running technique class for 30mins. Feel like I'm getting a little bit better.
715m on the row
DL's @ 115# - the DU's were working for me tonight it's just a bummer I was running out of steam. Felt I was more stationary and I'm also staying more verticle and not bending at the waste, so hopefully my form is improving.
4 rnds + 6 DU's - broke more than I wanted to, but worked hard.
you are getting better Teri! Youre well on your way to pose running form!
...david
827meters for tabata row
3 rounds, + 2 DL at 140#. Very upset with myself on this one. Casey even had do 30 DUs, which I did do the first round but couldnt keep up with it in round 2 and 3. Maybe I had too much weight on the deadlifts. Also, my form was awful as always. I cant seem to keep my back straight with DLs. I still think my arms are too short. Oh yea, my right foot kept on cramping so that slowed me down but not as much as my lack of endurance and fatigue. Diet has not been what it should be. Starting paleo again this week and gonna work on sticking to it a little better this time.
819m on tabata- trying some new technique dave has been working with me on so i had less meters than i normally have but felt like im well on my way to some better row times.
4 rnds + DL
155# on DL and all 50 DU. DL were reallllly easy but DU kinda took it out of me. Not because I was failing too often but bc I was out of breath!
943m on row; 5 rounds + 4 DL- #245. I should have gone heavier. It felt light until the last few. Fun wods!
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