Monday, November 30, 2009

Rest Day

Flying Burpees
Strength
Strict Press
2,2,2
Push Press
3,3,3
WOD
Death by Tabata
Perform
Alternating Tabata Deadlift & Burpee
Deadlift weight 80/50kg
*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees .
*The entire workout should take 8 minutes
Get organized on this one guys, because when the clock starts your head wont stop spinning. Make sure your prepared to record your scores etc...
5-10min later
Have 2 attempts at MAX reps of ring dips
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13 comments:

  1. SteveNovember 30, 2009 at 10:37 AM

    Strict Press :40kg, 40kg, 40kg
    Push Press: 40kg, 50kg, 60kg

    WOD: 156 as Rx'd 80kg DL

    Ring Dips: 9 reps, 10 reps

    ReplyDelete
  2. HayleyNovember 30, 2009 at 10:39 AM

    Strict Press: 15kg, 20kg, 25kg
    Push Press: 20kg, 25kg, 30kg

    WOD: 146 25kg Deadlift

    Push Ups on Rings: 8 reps, 15 reps

    ReplyDelete
  3. DanielNovember 30, 2009 at 10:58 AM

    Strict Press: 70kg, 70kg, 70kg
    Push Press: 80kg, 80kg, F(1x80kg)

    WOD: 82 as Rxd

    Bodyweight Dips: 7, 4.

    ReplyDelete
  4. Shane-oNovember 30, 2009 at 12:35 PM

    Strict Press: 45kg, 45kg, 45kg
    Push Press: 55kg, 60kg, 65 x 2?

    Breathing deadlifts at 60kgs
    Burpess

    ReplyDelete
  5. XenaNovember 30, 2009 at 12:59 PM

    Strict Press:37, 37, 37
    Push Press: 35, 35, 45

    WOD as rxd 131...

    ReplyDelete
  6. VeronicaNovember 30, 2009 at 7:37 PM

    Strict Press:

    2 @ 35kg
    2 @ 35kg
    2 @ 35kg

    Push Press:

    3 @ 50kg (made 2 and failed 1)
    3 @ 50kg (made 2 and failed 1)
    3 @ 50kg (made 2 and failed 1)
    3 @ 50kg (Shane, thank you for your instruction on the strength, without that I wouldn't have made those final 3).

    WOD: 128 - Rxd

    ReplyDelete
  7. PurrjoNovember 30, 2009 at 8:24 PM

    Strict press: 30,30,30
    Push press: 35, 37F, 35
    WOD: 139 (40kg)
    Max ring dips: 16, 9 (single red band) then 1 without band - first one ever!!!

    ReplyDelete
  8. PurrjoNovember 30, 2009 at 8:25 PM

    Forgot to say thank you to my training buddies, Belinda & Judy!

    ReplyDelete
  9. UnknownNovember 30, 2009 at 8:41 PM

    Well done Jo 1st Ring Dip. 1 turns into 2 turns into 3.

    Great turn out tonight at CFP. Happy to have joined the WOD with the 13 others athletes that have crossed the line of commitment.

    131 as R'xd. 6 & 6 on the swinging rings.

    CFP welcomed Grant & Tash this week to the unlimited membership and Judy Bennett to the WOD.

    100 day pushup challenge started today so if you want in, get down and give me 1.

    ReplyDelete
  10. AnonymousNovember 30, 2009 at 8:59 PM

    strict press
    2 @ 30kg
    2 @ 35kg
    37kg Failed
    Push Press
    3 @ 35kg
    3 @ 37kg
    3 @ 40kg
    WOD as Rxd - 92
    Ring dips with band 7/9

    ReplyDelete
  11. RussNovember 30, 2009 at 9:09 PM

    Strict Press:
    60kg, 60, 70(F), 60.
    Push Press:
    80, 80, 90(F), 80.

    WOD: Buggered if i know

    Ring Dips: 20, 16

    ReplyDelete
  12. AnonymousNovember 30, 2009 at 9:56 PM

    130 Russ

    ReplyDelete
  13. DCNovember 30, 2009 at 10:50 PM

    CDawg and I ripped shit up at FF

    DC Young Bull
    WOD AS Rxd Reps: 114
    UI Dips: 10 and 10

    CDawg
    WOD As Rxd reps: 92
    Dips: 10 and 10

    ReplyDelete

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