Crossfitting in the hood! This place has got to be somewhere in some slum in Nirobi. Okay maybe not… nonetheless thats 160kg on the bar from what it looks like.
WOD 2SEPT2011
A: Clean and Jerk: MAX 82kg
B: 5 Sets: 4 Clean Halting Deadlifts @ 80% of Above Max; rest 1 min
C: 4 Sets of the Complex:
30 American Kettlebell Swings Right Hand: 5 Cleans 5 Jerks Left Hand: 5 Cleans 5 Jerks 30 Russian Kettlebell Swings (rest 2 min)
WOD
3 Sets:
- A1: 10 Slow Hip & Back Extension, 20 sec
- A2: 20 KB Clean and Jerks (m 24kg, w 16kg), 20 sec
- A3: 40 Double Unders, 2 min
B: 6 Sets:
- 10 GHD Sit Ups
Did this for completion, focus on form and unbrokeness- if you can call it that.
Personal WOD 16 July 2011
Did a short version of Speal and Khaplip hotel WOD
For time:
50 Dumbell Clean and press with 10 burpees on the minute every minute
Completed in 11:33
Burpees almos became the whole minute, and ended up only being able to squeeze two or three of the dumble clean & press.
