Monday, December 07, 2009
Saturday 12th December 2009
1 Round for time
80m tyre flip
500m row
400m farmers carry 24/16kg kettlebells
finisher
50 burpees for time
compare to 11th July 2009
80m tyre flip
500m row
400m farmers carry 24/16kg kettlebells
finisher
50 burpees for time
compare to 11th July 2009
Friday 11th December 2009
10 Rounds for time
40 m Run
10 DU
5 40kg OHS
post time to comments
Running drills at " Red Track" this afternoon from 5:15pm. SMS Fiona for details if you plan to come and don't have them yet
40 m Run
10 DU
5 40kg OHS
post time to comments
Running drills at " Red Track" this afternoon from 5:15pm. SMS Fiona for details if you plan to come and don't have them yet
Thursday 10th December 2009
"JT"
For time:
21-15-9
HSPU
Ring Dips
Pushups
Post time to comments.
Compare to 19th October 2009
Wednesday 9th December 2009
5-5-5 reps
Back Squats
5-5-5
Shoulder Press
The goal here is to improve your technique on these exercises, not to max out
DO NOT increase your weight if your form breaks down at any point
Finisher
2 rounds for time:
20 Wall ball pushpress 20/14lbs
20 BOx Jumps 24/20 inch
Tuesday 8th December 2009
5 rounds for time:
40m Lunges
9 GHD situps
21DB Thrusters 15kg/10kg pair
Run 200m
Post time to comments
Sunday, December 06, 2009
Monday 7th December 2009
AMRAP in 15 min
300 skips
10 ring dips
post rounds completed to comments
Saturday, December 05, 2009
Sunday 6th December 2009
REST DAY
Today for Juliens last day with us, he dropped in for a catch up WOD, before heading down south. All the best for the next stage of your life Jules, come back and visit us anytime.
