Monday, 19/09/11

Monday, 19/09/11


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:
Weighted Russian Twist 12/8kg
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


No Comments
  • Jim King
    Posted at 09:11h, 19 September

    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 September

    now whats the next move……

    • Jim King
      Posted at 13:40h, 19 September

      Chris, 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 September

        glad i nailed something! so much to learn at such an old age….haha

  • Jim King
    Posted at 13:32h, 19 September

    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

    • sandy
      Posted at 18:19h, 19 September

      oh 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 September

    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
    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 September

      Woohoo! 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 September

        Good 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…

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