18 Sep Monday, 19/09/11
WOD
7 Rounds for max reps per round:
0:30 KB Snatch 24/16kg
0:15 Rest
0:30 Push-ups
0:15 Rest
0:30 Goblet Squats 24/16kg
1:00 Rest, then:
21-15-9
Weighted Russian Twist 12/8kg
Toes-to-bar
Score is calculated by subtracting the time in seconds to complete the second half of the workout from the total number of reps achieved in the first half.
Intro WOD
Back Squat 8-8-8-8
Deadlift 8-8-8-8
Jim King
Posted at 09:11h, 19 September6am
Sandy 313-210=103
Minh 242-350=-108
Paula 328-525=-197
Christian 265-220=45
Jo D 289-223=66
Chris
Posted at 13:12h, 19 Septembernow whats the next move……
Jim King
Posted at 13:40h, 19 SeptemberChris, this is great photogenic awareness. You nailed the steely-focus look, if anything you just need to flex your biceps more. After you get that worked out we’ll sort out lifting the bar properly.
Chris
Posted at 21:04h, 19 Septemberglad i nailed something! so much to learn at such an old age….haha
Jim King
Posted at 13:32h, 19 September9.30am
John 253-270=-17
Corinne 265-325=-60
Ali 281-243=38
Jack 268-193=75
10.30 Intro (3rft: 10 KB Swings, 10 PushPress, 10 Jumping Pulls)
Dave 4:30 (16kg, 40kg)
Declan 6:26 (12kg, 20kg)
11.30am Intro
Josh
sandy
Posted at 18:19h, 19 Septemberoh no I think my score tends to indicate just perhaps that I need to harden up on the mods!! grrrr…
Jim King
Posted at 20:59h, 19 September5pm
Cam 280-280=0
Arnie 298-284=14
Jo G 304-198=106
Ru 340-335=5
Sam 293-210=83
Pip 310-256=54
Hutch 252-234=18
Sarah 295-208=87
Trent 300-250=50
Katherine 302-208=94
6pm
Bec 315-245=70
Jess 321-318=3
Brendan 324-351=-27
Megan 302-290=12
7pm Intro 21-15-9 Russian Twists and Knee raises, Back Squat
Jason 3:20
Steven 3:58
Nicole 3:17
Hayley 3:11, 30kg
Joel 3:35, 50kg
Marni 2:53
Jane 2:01, 18kg
Kirsty 2:27
Jen 3:07, 8kg
David 2:23, 40kg
Jason
Posted at 21:29h, 19 SeptemberWoohoo! completed another session and although I cant feel my legs I feel great and I’m starting to see improvement, baby steps but in the right direction.
Megan
Posted at 15:02h, 20 SeptemberGood work Jason. I’ve been doing this since May and still struggle with good form on push ups and strict pull ups! I’m hoping I’ll get there one day which is why I keep going back…