Thursday, June 23, 2011

23/6/2011

Warm Up
4 Rounds Tabata Box Jump
4 Rounds OHS (Dowel) perfect form

Strength
Thruster
3-3-3
Then MAX REPS (Use 70% of Heaviest Thruster)

WOD
(5 Rounds of Cindy)
5 Pullups
10 Pushups
15 Squats
THEN
(2 Rounds of Nancy)
400m run
15 OHS - 43kg/30kg

Post loads/time to comments
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4 comments:

  1. BrendanJune 23, 2011 at 9:01 AM

    Thruster: 80kgs x 3 sets
    Max Reps: 60kgs x 14

    WOD -
    Cindy: 6.50 Rx'd
    Nancy: 8.00 Rx'd

    OHS form a bit hows ya father this morning.

    ReplyDelete
  2. BrowneyJune 23, 2011 at 12:49 PM

    Thruster: 70kgs x 3 sets
    Max Reps: 50kgs x 11

    WOD -
    Cindy: 6.23 Rx'd
    Nancy: 9.10 Rx'd
    OHS got me

    ReplyDelete
  3. JodyJune 23, 2011 at 11:08 PM

    Thruster 70kg
    Max Rep @ 60kg 9reps

    Did the WOD at CFS with James "the Rookie" Daldy Rowe

    ReplyDelete
  4. JackJune 25, 2011 at 9:55 AM

    (Saturday)
    Strength 60,60,60, 14x40
    WOD 13.36 with 30kh OHS

    ReplyDelete

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