Monday, January 31, 2011

31/1/2011

Strength
Clean (Rest 3 min between efforts)
3-3-3
Front Squat
2 sets MAX reps @ Bodyweight

WOD - Every Minute on the minute. Individual or Partner
6 KB Swings 24/16
MAX Wall balls
(Your score is total wall balls)

*If Partnered, only 1 person can perform KB Swings but first Athlete can go straight to Wall Balls as soon as finished Swings
*Both Athletes can perform Wall Balls at same time, ie; shoulder to shoulder

Post loads/reps to comments
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7 comments:

  1. nathan lowndesJanuary 31, 2011 at 8:56 PM

    strength:
    clean
    3@70
    3@70
    3@70
    front squats
    6@80
    3@80 fingers slipped from under the bar to sweaty.
    did the w.o.d with justine a.k.a xena.
    got out 212 wall balls both of us rxd.
    it was good working with xena always fun.
    it was a bit of a struggle working with different heights for us though.

    ReplyDelete
  2. Donna LodgeJanuary 31, 2011 at 9:03 PM

    3x3 Power Cleans
    3x5 Air Squats
    WOD
    6 KB Swings@8kg
    42 Wall Balls in 12 minutes
    It was a good night

    ReplyDelete
  3. Donna LodgeJanuary 31, 2011 at 9:09 PM

    Forgot to add......
    Powercleans@22kgs

    ReplyDelete
  4. JDRFebruary 1, 2011 at 8:01 AM

    Cleans: 3@80kg 3@80kg 3@80kg
    F/squats: above rxd 6@80kg 3@80kg

    WOD: 96 wallballs

    ReplyDelete
  5. SeirraaFebruary 1, 2011 at 8:34 AM

    Cleans: 3 @ 45kg x 3
    Front Squats: 5 @ 40kg, 7 @ 40kg

    WOD: 62 wall balls.

    Very hard to come back after 2.5 weeks off, strength and endurance has dropped off considerably :(
    Good to be back though!

    ReplyDelete
  6. andrew zinghiniFebruary 1, 2011 at 8:01 PM

    cleans
    3@60
    3@70
    3@80

    fronts squats
    6@80
    3@90

    wod work with dave and forgot to count

    ReplyDelete
  7. GabFebruary 1, 2011 at 9:00 PM

    1 Feb

    WOD 17:39
    25kg thrusters
    red and orange band pullups

    ReplyDelete

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