15 Jan Monday, 16/01/12
“Annie”
For time:
50-40-30-20-10 reps of:
Double Unders
Situps
4 x 400m Sprints
httpv://www.youtube.com/watch?v=juFPyAiaiEY
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Monday, 16/01/12
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Jessica
Posted at 00:57h, 16 JanuaryIs that an extension I see in yesterday’s photo?? Noice!!!
WARM UP
3×10 squats, pushups, situps, lunges
CORE
3×20 v sit, back ext, bicycle, oblique twists
STRENGTH
3×5 squats (90 pound db)
WOD
20 min AMRAP
400mtr run
10 pushups
15 deadlift (90 pound db)
5 rounds
Megan
Posted at 08:55h, 16 JanuaryMixed feelings for todays WOD. Annie – Woohoo!!! bring it on!!! Sprints – please let a lightening and thunderstorm with hail stones come and unleash it’s fury over the top of the box between 6 and 7am! Somehow my elation following Annie carried me through the sprints. But man, I’d rather run another marathon any day over sprints!
Nice work in the box from everyone this morning.
Megan
Posted at 11:49h, 16 JanuaryJim, are you trying to tell us we look like clowns when we skip?
Jim King
Posted at 13:55h, 16 January6am
Andrew 12:32 Rxd? / 2:20 (row)
Sabrina 11:14 / 1:53, 1:47 (row)
Paula 13:22 Rxd / 2:03, 1:47
Sandy 14:? / 2:35, 2:27
Minh 14:05 / ?
Flash conditioning
Jan 12:40 / 1:25, 1:18
Jo D 12:48 Rxd / 1:43, 1:33
Corinne 13:15 / ?
Trent 7:46 Rxd / 1:20, 1:19
Megan 6:48 Rxd / 1:45, 1:35
9:30am
Jo G 8:25 rxd / 1:55, 1:42
John 11:34 / 3:46, 2:54
Jack conditioning
10.30am
April 6:25 Rxd / 1:42, 1:36
Jim 7:28 Rxd / 1:30, 1:23
Flash
Posted at 20:15h, 16 JanuaryI felt so good after my conditioning, and so motivated after watching everyone run this morning that I did my own 5k run this arvo….27m.50s. The first one in 4 years!
Jim King
Posted at 20:53h, 16 January5pm
Annette 9:01 Rxd / 1:28, 1:25
Clayton 16:24 / 1:57, 1:48
Pip 8:20 Rxd / 1:33, 1:30
Michael 15:52 Rxd / 1:20, 1:19
Rob 11:58 / 1:59, 1:35
Bec 8:40 mod / –
CKZ 16:48 mod/ 3:20, 3:17
Matt D 13:53 / 2:28, 2:07
Arnie 10:37 Rxd / 1:45, 1:44
Kat 12:37 / 2:03, 1:44
6pm
Lauren C 16:49 / 1:55, 1:53
Matt G 12:27 mod / 1:48, 1:29
Robyn 9:20 / 2:42
Carole 14:30 / 2:13, 2:12
Hayley 9:45 / 1:44, 1:34
Lana 6:30 Rxd / –
Joel 8:43 Rxd / 1:34, 1:27
Peter D 7:51 Rxd /
Leah 10:59 / -, 2:08
Jeff 11:15 Rxd / -, 1:14 row
Kate C 14:30 mod / 3:05, 2:58
Dan 13:06 / 1:56, 1:46
James 13:20 / 1:51, 1:48
Nick L 11:28 Rxd / 1:25, 1:25
Katherine L
Posted at 21:01h, 16 JanuaryWow, go Lana! That time for ‘Annie’ is awesome!
Jo Genders
Posted at 21:11h, 16 JanuaryUnreal, Lana!