Wednesday, September 28, 2011

Work Rest

WOD (A)
5 Rounds

MAX Reps G2O 80/50 - 30sec
Rest 30sec
MAX Rep Latteral Bar Burpee
Rest 30sec

Skills 20min

WOD (B)
For Time

5 DB Thruster 45/35
Sprint 2X30m Flying Start
Rest 30sec
10 Chest Slapping Pushups
Sprint 2X30m Flying Start
Rest 30sec
15 Ball Slams
Sprint 2X30m Flying Start
Rest 30sec
20KB Swings 32/24
Sprint 2X30m Flying Start

*Mark out a 40m run with a cone at 10m into the run. Start the sprint at a good pace and make sure you are at full acceleartion by the time you hit the 30m mark. Sprint the last 30m at full speed. Stop then turn around & Sprint the return leg.







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Post to comments

5 comments:

  1. can some please tell me the weights of the three types of bars at the Penrith box that would be really good thank you

    ReplyDelete
  2. Rusty- 23kg
    7ft Bar- 20kg
    6ft Bar -15kg

    ReplyDelete
  3. WOD A: 25 kg power snatch
    G20 -7,7,7,7,7
    Burps - 5,5,5,6,5

    WOD B : 19.20
    10 kg Dumbells
    "popping"? pushups
    20 kg KB

    Hmmm... Lot,s of scaling?...

    ReplyDelete
  4. WOD A
    G20 20kg - 5,5,5,5,6
    Burpees - 5, 2(had to help kids), 6,6,5

    WOD b _ 10:13 but that doesn't look right cf Gab?
    scaled 8kg DBs/knee "popping" pushups/16kg KB

    this week is killing me. but I love it.

    ReplyDelete
  5. A R'xd 2&7,2&7,2&7,2&72&7
    Skills practiced muscleups & hspu to games standard. It's time to get those rings up high
    B 9.16 Did the CFS

    ReplyDelete