30 Nov WOD – Wednesday, 01/12/10
5 rounds for time: (out of respect for Tabitha's shoulder) 800m run 15 Situps 20 Back extensions 25 Squats Post time to comments. ...
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November 2010
29 Nov WOD – Tuesday, 30/11/10
AMRAP in 20 mins 5 Strict Pullups 10 Deadlift (Bodyweight) 15 Calories on the rower Post number of rounds to comments. ...
28 Nov WOD – Monday, 29/11/10
"Tabata That"! Tabata Burpee Rest 1 minute Tabata Sit-Up Rest 1 minute Tabata Push-Up Rest 1 minute Tabata Squat The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Post Tabata score for...
26 Nov WOD – Saturday, 27/11/10
Rotate through three stations: Station 1 AMRAP in 10 mins 30 KB swings (24/16kg) 15 Knees to elbows Station 2 Mobility WOD Station 3 2km row Post times to comments. ...
25 Nov WOD – Friday, 26/11/10
21-15-9 Medicine Ball Clean Wall Ball (10/6kg) Lateral Jump over parallette (over and back = 1 rep) Post time to comments. ...
24 Nov WOD – Thursday, 25/11/10
Back Squat 5-5-5-5-5 Row 200m between each set and add the times to get a 1km total time. Posts loads and times to comments. Damon Kelly. 2010 Commonwealth Games Weightlifting Gold Medallist from Cougar's Gym at Chandler. ...
23 Nov WOD – Wednesday, 24/11/10
"Angie" 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Post time to comments. ...
22 Nov WOD – Tuesday, 23/11/10
Power Clean 3-3-3-3-3-2-2-2-1-1 Finisher For time: Accumulate 5 minutes of Plank hold and 1 minute of L-sit. Post loads and times to comments. ...
21 Nov WOD – Monday, 22/11/10
"Diane" 21-15-9 reps: Deadlift (100/70kg) Handstand pushups Post times to comments. ...
19 Nov WOD – Saturday, 20/11/10
"Nicole" Complete as many rounds as possible in 20 mins of: 400m run Max rep pullups. The score for this WOD is the total number of accumulated pullups. Post score to comments. ...