Catch-up post for September

18th
MDA WOW: The 1st WOW
Completed 7 rounds in 12mins.

Followed by week off training bar lots of cycling

25th
MDA WOW: Easy As 1,2,3
Completed 51 rounds in 20mins.

29th
A1 HeSPU w/legs bent + feet against wall x3x3
A2 Wide-grip pullup x3x5
A3 BB rollout x3x8
A4 Handstand x3x10s
B1 cMVO2 test #1 16x(25)

Also implementing mobility WOD daily.

8th-15th September 2010

8th
A1 PB L-sit x10x3s
A2 KB snatch 32x2x5/side
A3 QDR x3x10s/side
B1 Harop curl x3x5
S1 Hamstring x45s/side
C1 XR row w/feet elevated (slow -ve) x1 set
D1 XR flye x1 set

13th
A1 XR back lever (flat tuck) x6x5s
A2 Shrimp-I w/4kg KB o/h x3x4/side
A3 BB rollout x3x8
A4 Handstand x3x10s
B1 HeSPU w/legs bent + feet against wall x5
B2 Pullup (slow -ve) x1 set

15th
A1 PB L-sit x10x3s
A2 KB snatch x5/side, x1/side
A3 QDR x3x10s/side
B1 Harop curl x3x5
S1 Hamstring x45s/side
C1 XR row w/feet elevated x1 set
C2 XR flye x1 set
S2 Hip flexor x45s/side

3rd-7th September 2010

3rd
4 miles bike

10:30 (ABW)
A1 Band shoulder routine x 1 set
B1 Air baby x3x5s/side
B2 SLS x4,4,3
B3 HLL x3x5
B4 High bridge x3x30s
C1 XR dip (slow -ve) x7
C2 Neutral chin (slow -ve) x7
S1 Side split PNF x3

4th-5th
Rest

6th
4 miles bike

10:00 (ABW)
A1 Band shoulder routine x 1 set
B1 XR back lever (flat tuck) x6x5s
B2 Shrimp-I w/4kg KB o/h x4,4,3/side
B3 BB rollout x3x7
B4 Handstand x3x10s
C1 HeSPU w/legs bent + feet against wall x5
D1 Pullup (slow -ve) x8

7th
4 miles bike

1st-2nd September 2010

1st
4 miles bike

10:15 (ABW)
A1 Band shoulder routine
B1 PB L-sit x10x3s
B2 KB swing 32x2x4/side
C1 XR row w/feet elevated (slow -ve) x7
C2 XR flye (slow -ve) x7
D1 Harop curl x3x5
D2 QDR x10s/side
S1 Box split PNF x3

2nd
4 miles bike

10:00 (ABW)
30mins capoeira