Monday, April 16, 2012

Monday 15th April 2012




WOD
4 sets:
5 reps weighted push ups (@max load)
then immediately do max rep pull ups
(Rest 3 minutes between sets)


21-18-15-12-9-6-3 reps:
Sumo deadlift high pull (30kg)
Push press (30kg)
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2 comments:

  1. Brendan
    20kg/26, 35kg/18, 40kg/16, 50kg(3)/15
    10:37 (rxd)

    Fiona O'C
    BW/9, 2.5kg/8, 2.5kg/8, 5kg/10 (All pull ups with green band)
    9:08 (15kg)

    Marisa
    5kg/5, 5kg/5, 5kg/6, 10kg/8. (Blue + thin red bands for pull ups
    9:34 (15kg)

    Michael
    10kg/8, 20kg/5, 25kg/5, 30kg/5 (Blue band)
    8:39 (20kg)

    Stacey
    BW/10, BW/4, BW/8, BW/5
    9:14 (KB swing 12kg, 15kg push press)

    Drew
    20kg/22, 30kg/19, 40kg/20, 50kg/18
    -

    Clarko
    20kg/20, 30kg/19, 40kg/15, 50kg/13
    -

    ReplyDelete

  2. Andrew
    20kg/31, 30kg/20, 40kg/26, 45kg/20
    11:01 (rxd)

    Paul
    20kg/12, 30kg/13, 40kg/13, 45kg/13
    7:10 (rxd)

    Rhys
    2okg/12, 30kg/10, 40kg/10, 50kg(4)/10
    7:20 (rxd)

    Eric
    10kg/7, 20kg/6, 25kg/5, 25kg/4
    9:29 (25kg)

    Sarah
    bw/10, bw/7, bw/7, bw/11 (Green band)
    8:10 (15kg)

    Renee
    bw/14, bw/14, bw/7, bw/10 (Ring rows)
    11:27 (13kg)

    ReplyDelete

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