Wednesday, September 30, 2009

30/9/2009

Skills
Work front squat, Squat Clean, Double unders for 20min.
Get comfortable with the bar sitting across shoulders, remember elbows high in bottom of squat.

WOD 8rnds for time
200m run
12 KB Swing 24/16kg
12 Ring dips
WOD courtesy of CFB
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6 comments:

  1. AnonymousSeptember 30, 2009 at 8:11 AM

    Purrjo said...

    25:38 (used 12k KB & double orange band for first 3 sets, then used 16k KB and single orange band for the rest).

    Happy cos I finally used the 16k KB - I've been very afraid of dropping it on my head - so scary!

    Great work everyone!

    Thanks for the work on front squat - very worthwhile.

    ReplyDelete
  2. DanielSeptember 30, 2009 at 11:20 AM

    8 rnds for time
    200m run
    12 KB Swing 24kg
    12 Ring dips, SCALED Red Band

    Time: 35.03

    ReplyDelete
  3. Chlo DawgSeptember 30, 2009 at 5:02 PM

    I don't want to look at a set of rings for another two days!

    Single orange band for rings
    (Stupid thing snapped me in the boob with two reps to go, my morbid fear of elastic bands has now doubled!)

    Time: 31.??

    ReplyDelete
  4. RussSeptember 30, 2009 at 7:57 PM

    24:08 with a 32kg KB.
    Well done to everyone and congratulations to Shannon on his new little boy!

    ReplyDelete
  5. AnonymousSeptember 30, 2009 at 8:01 PM

    Dan Said
    I hate those ring!!!!!
    28:40 Rxd

    ReplyDelete
  6. DC young bullOctober 1, 2009 at 8:10 AM

    29.30 as rxd

    ReplyDelete

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