Thursday 16.7.15

Some split times from the 6:30am crew for today's #wod #adaptcf #train

Some split times from the 6:30am crew for today’s #wod #adaptcf #train

A: pull-up VOL training

10 min EMOM:

  • focus: 1-5 strict pull-ups
  • filer: 20 UB double unders

B: 7 rounds:

  • 15 burpees
  • 20 goblet squats @ 32/24kg
  • 15 OH KB swings @ 32/24kg
  • // 1:1 Rest

1:1 Rest: if it takes you 2:30 to complete a round -> rest for 2:30, etc. If it takes you longer than 5 mins to complete a round -> scale your weights back a bit and only rest for 3 mins.

Record your split times. The best way to do this is to use your smartphone and keep hitting the lap button (each time you start a round and complete a round – to time your rest) – This easiest way to do this is with the Stopwatch app on an iPhone. Androids suck at lap times unless you go and download Chronus Lap Timer

Post your splits to comments and/or BTWB.