Jump, Swing, Run

Big session today, watched a video on Hand Stand Push Up drills and took as much as possible on board. Practised with 2x 20kg, 2x 10kg and a cushion stacked up lowering head forward to touch, was pretty nails, going to keep practising as a warm up for training, just 5 reps a couple of sets and see how we get on. Also practised rack drills as well, should help doing cleans alot.

Did Crossfit.com's WOD from 29/01/11;

For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions

In order to keep intensity at maximum we used the BrandX scaled version we a few subs for our equipment;

The Porch

For time:
20 inch Box jump, 35 reps
Rope climb, 3x 15 alternate grip pullups from pike position
24kg Dumbbell Swing
35 sit-ups  

18kg dumbbell Hang power clean
800 meter Run
35 10kg Good Mornings

Simon: 24mins 37seconds

Josh: 20mins 1second