13 Jan Saturday, 14/01/12
“The Chief”
Complete as many rounds as possible in 5 intervals of 3 minutes, resting one minute between each interval:
3 Power Cleans 60/40kg
6 Pushups
9 Squats
(Compare results to 20/08/11)
httpv://www.youtube.com/watch?v=TBValPkH8aI&feature=player_detailpage
Jim King
Posted at 11:37h, 14 JanuaryMobility:
Matt D, Sabrina, Trent, John, Megan, Lana, Patrick, Michael, Minh, Sandy
7.30am
Trent 20+3pc Rx
Jo G 14+3pu Rx
Sue W 13+6pu (20)
Clayton 15 (40)
Muriel 18+3pc (20)
Patrick 15+1 ? (40)
Sabrina 19 (20)
Lana 16+3pc (15)
Matt G 16+3pc Rx
Matt D 12+6pu (40)
Sandy 15 (25, knee pu)
Minh 9+3pc (10.5)
Michael 18+3pc (35)
Jim King
Posted at 11:41h, 14 January8.30am
Megan “Nicole” 60 Rx
David C 20 (30)
Ian 11+2kpu (60, 2 rnds RX)
Kath L 15 (30)
Robyn 14 (15.5)
Lauren 15+3pc (25)
Leah 10 (15)
Arnie 15 Rx
Andrew 12 (50)
James Intro 3 – 3:05 (10 jump through tyre flips)
10.30am
Paula 24+4 situps mod
April 18+2pu Rx
Jim 23+1pc Rx
jessica
Posted at 11:48h, 14 JanuarySilver lake resort gym
WARM UP
3x 10 squats, pushups, situps, lunges
3×8 20 pound single arm db snatches and swings (core)
STRENGTH
10-9-8-7-6-5-4-3-2-1 db chest press
20pound-45pound (db)
WOD
10-9-8-7-6-5-4-3-2-1
25 pound turkish getup
1-2-3-4-5-6-7-8-9-10
squats
14:45min
3×60 min plank
Anonymous
Posted at 13:43h, 14 JanuaryTrent you are a mad man my friend