Monday, April 18, 2011

18/4/2011

Strength - (Adult & YADP)
Power Clean (Perform 10 Snatch grip Deadlifts at same weight after every set)
5-5-5


WOD - 20min AMRAP
8 SDHP with KB 32/24
6 KB Swing 32/24
4 Burpees
NOTE: At the 4-8-12-16 min mark, complete a 1/2 Gasser FULL SPEED

Finisher
Battling Ropes & Sledgehammer Strikes

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6 comments:

  1. BrowneyApril 18, 2011 at 12:04 PM

    Strength @ 60kg
    WOD 12+7 @ 24kg

    ReplyDelete
  2. Courts :)April 18, 2011 at 12:52 PM

    Attempted WOD#4 again this morning.
    missed my first attempt by 1 OHS got 60 burpees + 5 ohs today and last time 60+6

    WOD just did 3 rounds for time 2:35

    ReplyDelete
  3. BrendanApril 18, 2011 at 7:52 PM

    Power Cleans and Deads: 60, 70, 80kgs

    WOD: 15 Rounds Rx'd

    Battling Ropes.

    Practiced Butterfly Pullups before WOD.

    ReplyDelete
  4. dan mApril 18, 2011 at 7:57 PM

    tabata pull ups
    9 each int

    power clean/SG deadlift
    60,70,80

    wod 13+5rxd
    lower back playing up again

    ReplyDelete
  5. MichaelApril 18, 2011 at 8:23 PM

    Power Cleans Deads
    60kg,70kg,80kg
    Wod 15+8 rxd
    Just kept a steady pace today but still very taxing
    Battling ropes
    Did 15 sets of 10 kettle bell swings
    Started with 20kg finished last 5 sets with 32kg

    ReplyDelete
  6. KeirenApril 19, 2011 at 11:10 AM

    Cleans @ 23kg

    WOD

    8+8
    SDHP 16kg KB
    KB swing 12kg KB

    battling ropes - 1 rope 15s

    ReplyDelete

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