Sunday 3rd April – 2011
CF Open crew @ 10am
A1. Back squat – 3reps; rest 3min x3 A2. Chin ups – amrap @ 15kg; rest 3min x3 + 5 Sets: 15 Unbroken Wall ball shots; rest 10sec 12 Unbroken pull ups; rest 10sec 10 Back ext; rest 2:45 + 75 Anchored sit upsRest 4+ hrs
A.Run – 1km @ 90%; rest 1:1 x2 B. 35 Burpees; rest 45sec x2 C. Ice bath – 4min Post your loads, reps and training notes to comments Rest day for this group tomorrow
BK – CF Open WOD #2
Posted on April 2, 2011, in Daily Group Training and tagged B32CF, back ext, back squat, burpees, ice bath, pull ups, running, sit ups, wall balls. Bookmark the permalink. 10 Comments.
what can i sub back extensions for?
the rest i should be fine.
Sub in a Russian KBS, heavy, and push out to 20 reps.
If you don’t have heavier than a 24kg kb, push out to 30 reps.
Another option is to do good mornings @ 40kg, 10 reps.
J.
thanks J!
i was assuming it would be good mornings, but i have a 2 pood KB so i will use it.
i have to sub for thrusters instead of wall ball too. i just broke my wall ball, ripped to shreds.
cheers….here i go..
Part 1:
A1: BS: 57.5-62.5-65/2 reps
A2: Chin up: 6-6-5 (strict, @ bwt)
5 sets: as written… New wall balls are a killer!
Sit ups u/b
PWO: coco water, cacao, raw egg, coco meat
Part 2. (After 2hrs+ in the car and much coaxing…)
A. Sub’d 4 min row
B. Sub’d 35 incl push ups (broken to 5 sets of 7 quick reps) x 2 sets
‘C’ for crash. Ice bath for ankle, shower and awesome home cooked meal.
Monday rest-day relief set in about 6pm.
A1: 100, 110, 115, 115, 115
A2: 60, 70, 75, 75, 80(2)
B1: 32kg
B2: 20 x 3
C1: as posted
C2: 15kg plate
My body is burnt out.
i did not have the strength to even attempt set 3 on back squat and chin up.
i failed a few attempts on BS @ 125 and 130kgs, and my lats are fried, managed to get 2 sets of 5 reps on the chins at 10kgs.
i didn’t have the energy or motivation to even start the 5 sets, i just crashed and burned. went for a 2km run and left it at that.
Hopefully my body will chillax and heal overnight.
Awesome effort to everyone yesterday! was awesome, have some good footage i will pass onto Nicko.
See you all during the week.
A1: 100, 110, 110kgs
A2: 5 pull ups, 8, 6 chin ups (all with 15kg weight vest
5 rounds (thanks to my 4ft hall monitor): done
75 sits: done(55, 20)
Someone’s gotta keep you honest Jono…
Part 2: (After P&F Class)
Run: Done
Burpees: Done (35 + 20-15) Was not happy at the end of this.