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Bench Row 4 x 8, rest 1 minute
Press 8 x 3 60% 1rm, rest 1 minute
rest, then….
5 rounds for time of:
6 Muscle ups
12 Toes to inside of rings
18 Wall ball 10kg (6kg)
Post loads and time for metcon to comments.
Sunday 300111
Posted on January 30, 2011 by admin. Filed under Exercise
Sled drag 3 x 60 metres, rope between legs, rest 45 seconds
Deadlift 10 x 2 60% 1rm, rest 1 minute
Box Jump 5 x 1, find max height, rest 3 minutes
rest, then….
Tabata x 8, finish each exercise before moving on:
Hip Extension
Abmat Sit up
Row
Post loads and total reps for tabata to comments.
Saturday 290111
Posted on January 29, 2011 by admin. Filed under Exercise
Rest Day
Work Skills and Drills.
MobilityWod
Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and [...]
Friday 280111
Posted on January 28, 2011 by admin. Filed under Exercise
Max Effort Push Jerk 1, 1, 1.
rest, then….
As many rounds as possible in 15 minutes of:
7 Burpee
7 Push Press 60kg (40kg)
7 KB Swing, 32kg (24kg)
Post loads for max effort and time for metcon to comments.
Thursday 270111
Posted on January 27, 2011 by admin. Filed under Exercise
Max Effort Front Squat 1, 1, 1.
rest, then….
21 – 18 – 15 – 12 – 9 reps for time:
Pullups
OHS Squat, 40kg (30kg)
GHD Situp
Post loads for max effort and time for metcon to comments.
Wednesday 260111
Posted on January 26, 2011 by admin. Filed under Exercise
Australia Day
The tradition of noticing 26 January began early in the nineteenth century with Sydney almanacs referring to First Landing Day or Foundation Day…..Continue reading
Tuesday 250111
Posted on January 25, 2011 by admin. Filed under Exercise
KTE 3 x 15, 1 minute rest
Bench rows 4 x 6, 1 minute rest
Push Jerk 8 x 3 60% 1rm, 1 minute rest
4 rounds for time:
Max rep Hip Extension, 10kg
10 Side bends, Left and right
20 Walking lunge
Post loads and time to comments.
Monday 240111
Posted on January 24, 2011 by admin. Filed under Exercise
Sled Drag 5 x 60m forward, rest 1 minute.
Pull ups 3 x max, rest 90 seconds
GHD Sit ups 3 x max, rest 90 seconds
Front Squat 10 x 2 60% 1rm, rest 1 minute.
Post reps and load to comments.
Sunday 230111
Posted on January 23, 2011 by admin. Filed under Exercise
Rest Day
Work Skills and Drills.
MobilityWod
Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and [...]
Saturday 220111
Posted on January 22, 2011 by admin. Filed under Exercise
Row 5km for time.
Post time to comments.
