Monday, February 21, 2011

21/2/2011

Strength
Front Squat (Jerk on last rep)
4 Sets of MAX reps @ 3/4 bodyweight
(Max Double Unders straight after the bumpers hit ground)

WOD - 4 Rounds
Run 200m
10 Ring Dips

*If partnering up; Both team mates run together
*Whilst one person performs Ring Dips, the other holds a hover

Stabilization
3 x 5 Wall Climbs

Post loads/times to comments
Posted by at

5 comments:

  1. JamesFebruary 21, 2011 at 8:32 PM

    Strength

    50kg
    8 + 3 D/U
    7 + 3 D/U
    7 + 2 D/U
    6 + 3 D/U

    WOD with Seirraa
    10.12 with orange band

    ReplyDelete
  2. nathan lowndesFebruary 21, 2011 at 8:49 PM

    50 something for the strength
    10/7
    10/7
    10/3
    10/1
    w.o.d 10:43
    with james. sorry mate just could not lock out the arms.

    ReplyDelete
  3. Donna LodgeFebruary 21, 2011 at 8:57 PM

    Strength
    17.2KG
    5+44 singles
    5+57 singles
    5+27 singles
    5+61 singles
    WOD
    4 x 150 meters
    4 X 10 pushups
    4 x hover
    Time = 10.30

    ReplyDelete
  4. CarlaFebruary 21, 2011 at 10:12 PM

    For strength 30kg
    6 and 5 d/u
    5 and 3
    5 and 1
    5 and 3
    For wod
    Used orange band for 2 rounds, then
    7 orange and 3 red, last round 5 orange and 5 red. Time 11.37

    ReplyDelete
  5. SeirraaFebruary 22, 2011 at 7:35 AM

    Strength
    front squats @ 35kg
    1: 15 + Jerk + 35 D/U
    2: 12 + Jerk + 40 D/U
    3: 12 + Jerk + 10 D/U
    4: 14 + Jerk + 45 D/U

    WOD with James 10:12 - orange band

    ReplyDelete

Subscribe to: Post Comments (Atom)