3 rounds for time AMRAP pushups 5 tough deadlifts 10 box jump overs 24/20 rest 3 minutes FINISHER = 21-15-9 KB swings 24/16 air squats Pat – 80kgs – 1=40 2=24 3=22 time = 9.56 FINISHER – Rx = 2.15 Mouse – 70kgs – 1=28 2=20 3=15 time = 10.32 FINISHER – Rx =… [Read More]
WOD – 3/8/2012
Warm up – dynamic – mobility Deadlift technique Partner WOD – 20 minute AMRAP 15/10 hand release pushups 15 KB swings 24/16 15 air squats * One person working at a time – score is total rounds competed plus reps Mouse & Maddie – 20kgs & 16kgs = 14+8 C2 & Holly – knees… [Read More]
WOD – 2/8/2012
Warm up – squat technique squat – front – overhead A) back squat 5-5-5-5 B) AMRAP 7 minutes 5 pushpress 40/30 10 walking lunges 20/10 Maddie A) 40-50-60(3x) B) Rx = 6 Heather A) 48-50-55-60 B) Rx = 7 C2 A) 40-50-55 B) Rx = 7+12 A1 A) 40-50-55-60 B) 25kgs = 7 Sav… [Read More]
WOD – 1/8/2012
Warm up: press – push press – push jerk technique mobility 3 rounds for time 10 deadlifts 60/40 20 boxjumps 24/20 40 situps Sav – 50kgs = 8.47 Ali – 35kgs & 18” box = 7.26 Jodie – Rx = 7.37 Jim – Rx = 7.26 Mouse – Rx = 9.13 Picko – Rx… [Read More]
WOD – 31/7/2012 – Karen
Warm up -mobility – technique A) pullup strict 5-5-5-5-5 B) KAREN for time 150 wall balls 9/6 Sam A) -VES 5-5-5R-5(R)-5(R) B) 4kgs = 9.44 Alex A) -VES 5-5-5-5(or)-5(or) B) 5kgs = 11.20 Darcy A) +20kgs 5-5-5-5(10)-5(16) B) Rx = 8.42 Sav A) 5-5-5-5-5 B) Rx = 9.22 Jodie A) 5-5-5(orange)-5(orange)-5(orange) -ves B) Rx… [Read More]
WOD – 30/7/2012
Warm-up – mobility – technique 5 rounds for time 10 KB swings 24/16 15 burpees 20 pushups Alex – knees & 8kgs = 12.30 Sam – knees & 8kgs = 12.36 C1 – knees = 11.56 Mad – Rx = 11.57 Sav – Rx = 12.41 A1 – situps instead of KB = 11.32… [Read More]
Karen 9/5/2012
The last time we did Karen….. Christina 5kg 15:02 Shani 4kg 13:41 Nick Rx 12:13 Cody Rx 21:01 Maddie Rx 12:09 Chloe Rx 15:48 Picko Rx 13:06 Andrew Rx 15:43 Hannah 8ft 15:48 Shannon 8ft 14:13 Erin 8ft 16:13 Holly 8 ft 12:00 Chloe H Rx 15:18 Laura 8 ft 11:46 AB Rx 11:38 Snelly… [Read More]
WOD – 28/7/2012
5 rounds for time 20 squats 16 situps 12 pushups 8 boxjumps Mouse – Rx = 11.57 Pat – Rx = 7.17 Wor – knees = 8.48
WOD – 27/7/2012
As many rounds as possible in 15 minutes – The whole lot up to 9 pullups is one round. 3 pushpress 40/30 3 pullups 3 pushpress 6 pullups 3 pushpress 9 pullups Heather – front squats & situps = 7+6 Steff =5+15 Alex = 6 Sam = 6 Em – 13kgs & purple band… [Read More]
WOD – 26/7/2012
AMRAP 15 minutes 3 wall climbs 12 pistols 24 pullups Emma = 3+11 Heather – 6 walking lunges & balance = 6+33 Sav – orange band = 4+27 Nigel – balance & red band = 4+30 Maddie = 3+33 Kate – box = 3+28 Tara – purple/red band & box = 3+3 AB –… [Read More]
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