Sunday, 16 January 2011

Thursday 13th January 2011
















6am WOD

For time:
Run 800m

4 rounds:
- 20 DB push press (2x15kg)
- 30 box jumps
- 40 abmat sit ups
Run 800m to finish


Evening WOD

Tabata mash up
- Burpees
- Push press (2 x 15kg DB's)
- Kettlebell swing (24kg)

(Do 20 seconds of Burpees, rest 10 seconds, do 20 seconds of push press, rest 10 seconds, do 20 seconds of KB swings, rest 10 seconds for 8 total rounds. Record reps from each station)

2 comments:

  1. 6am WOD
    Vanessa (2x6kg) 25:23
    Shaun (2x12.5kg) 25:05
    Rich H 21:00
    Paul 20:16

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  2. Eveniong WOD
    Paul
    Burpees 9, 7, 7, 7, 7, 7, 6, 7 (57)
    Push Press 15, 12, 11, 10, 11, 10, 12, 13 (94)
    KBS 10, 10, 10, 10, 10, 10, 10, 11 (81)
    (Total 232)


    Adam
    Burpees 9, 7, 6, 5, 5, 5, 5, 5 (47)
    Push press 20, 12, 10, 10, 10, 11, 10, 10 (93)
    KBS 10, 9, 10, 10, 10, 10, 10, 10 (79)
    (Total 219)

    ReplyDelete