Wednesday, November 4, 2009

4/11/2009

Wall Balls at Norwest
Strength (for non competition only)
Deadlifts (25min)
5-5-5-5
Skills (for competition)
Work on any skill for 25min, eg; Gymnastic or O lift timing
WOD
5rounds
21 KB Swings 24/16kg
15 KTE
9 Burpees
NOTE (competition athletes perform 3 rounds) focus on maximum intensity!!
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4 comments:

  1. DanielNovember 4, 2009 at 11:36 AM

    Deadlift: 5-5-5-5
    140kg, 140kg, 140kg, 140kg

    WOD: 5rounds for time
    21 KB Swings 24kg
    15 KTE
    9 Burpees

    Time: 27:35 Rxd

    ReplyDelete
  2. AnonymousNovember 4, 2009 at 4:56 PM

    Good job did WOD with Glen, knackered from yesterdays training and Tillman WOD (Rx,d 29.21) put to shame by my 15 year olds. Today rx,d 15.40.
    Adios amigos

    ReplyDelete
  3. CrossFit PenrithNovember 4, 2009 at 9:10 PM

    16:07 Was reat having Lynne to chase...

    ReplyDelete
  4. Chlo DawgNovember 6, 2009 at 1:42 PM

    3 rounds, r'xd 9did about 25 KTE last round coz I kept missing my elbows.

    11.4?

    Thankyou for the tech session Jody, really appreciated your help.

    ReplyDelete

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