Wednesday, May 2, 2012

OHS & Timed Effort

(A) OHS 3-3-3-3

(B) TIMED EFFORT

Run 400 Meters
10 DB Snatch 45/35
10 Box Jump 24/20
10 Ring Dips

Rest Precisely 90 seconds

Run 200 Meters
5 DB Snatch 45/35
5 Box Jump 24/20
5 Ring Dips

Precisely 60 seconds

Run 800 Meters
20 DB Snatch 45/35
20 Box Jump 24/20
20 Ring Dips


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6 comments:

  1. SwantzyMay 2, 2012 at 9:16 AM

    OHS: 60kgs

    WOD: 17 mins total

    Rd 1: 3.30
    Rd 2: 2 mins
    Rd 8.20 I think or it was 8.40

    ReplyDelete
  2. dan mMay 2, 2012 at 1:30 PM

    ohs 82,92(f),92, then max reps at body weight 9x87kg

    wod with lynne, justine, courts and paul. enjoyed it but was battling a little today. ahhh rest!

    ReplyDelete
  3. LYNNE FITZMay 2, 2012 at 4:18 PM

    4 round warmup up of
    300m row (getting 250m in sub minute)
    10 wide chest to floor pushups
    10 alt pistols
    10 tri narrow pushups
    1min Hollow rock

    3 X 15 reverse pulls

    dead lifts
    5x 67.5
    5x 73.5
    12x 78.5kg

    WOD 4 rounds rxd with Dan the Man , Paul, Jussy n Courtney :D

    10:09

    Loved working with these guys this manana

    Adios Amigos

    ReplyDelete
  4. Paul MMay 2, 2012 at 8:32 PM

    9:30 sesh
    OHS
    3x75
    2x83.6

    WOD: 13:15 (32kg)

    10:30 sesh with Dan, Justine, Courtney and Lynne
    8:15 (by memory)
    Solid workout!

    ReplyDelete
  5. JodyMay 2, 2012 at 9:10 PM

    Just some OHS today with Dan up to 82kg.

    ReplyDelete
  6. tonerMay 3, 2012 at 11:14 PM

    ohs 45kg,need lots of practice but felt good.
    wod got 16.34 rxd.

    ReplyDelete

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