Tuesday, December 14, 2010

14/12/2010

Congratulations to TOP DOGS, Ben Perrin, Philippa Robinson, Graeme Beath & Lynne Knapman. Each recieved 1 of 4 TOP DOG rings in existence. We got these custom designed & made. Enjoy & wear proud "TOP DOGS" you earnt it!


Skills
Double Unders
Rope Climbs & Progressions

WOD 12min AMRAP
7 Deadlifts 80/50
14 KB Swings 24/16
5-10-15 Shuttle Run

Mobilization
Foam roll

8 comments:

  1. Skills- DUs and rope climbs (2x 12ft)

    Wod- 7rds even rxd

    Well done top dog winners! Was an awesome final.!

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  2. double unders
    max 24 in row (could've used that on sunday)

    rope climbs
    made it to roof

    wod 7+7rxd (still tired from sunday and just wanted to complete all movements unbroken)

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  3. Yeah! Ditto from me! Congratulations Top Dogs - you sure did earn that title!

    I did my own WOD this arvo, which I am calling "Eva's Half Sister":
    5 rounds of
    400m run
    15 KB swings @24kg
    15 pullups

    I did it in approx 32mins. I wanted to see if I can possibly attempt Eva on the 24th using the rxd 24kg (last year I did it with a 16kg KB & used bands for the pullups). And I am absolutely stoked that today I did all the swings with the 24kg & didn't need the band. So, bring on Eva!!! I know I won't do it in record time, but I reckon I can do it as rxd this year!!!

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  4. HSPU SKIlls
    WOD 8 + 20 R'xd

    Posted for time. 23secs.

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  5. Rope Climbs. DU's: 47.

    WOD: 7+10 Rx'd.

    ReplyDelete
  6. attemptin DU
    learned rope climb technique - got higher than my head - maybe 2m off floor. Feeling pretty cool.

    WOD scaled -
    DL @ 33kg
    KB @ 8kg
    6 rounds to the second. Proud to finish my last round faster than my first.

    ReplyDelete