17 Aug Thursday, 17/08/11
Double Whammy #1
Round 1 for time:
21-15-9
Pushups (Option to scale up to ring pushups)
Walking Lunge (Option to scale up to weighted / overhead walking lunge. 30/20kg)
Situps (Option to scale up to toes-to-bar)
Rest 3 minutes
Round 2 for time:
21-15-9
Squats (Option to scale up to dumbell thrusters. 15/10kg)
Double Unders (Option to scale up to Burpee double under)
Back Extensions (Option to scale up to Kettlebell swings 24/16kg)
Round 1 + Round 2 = Total time for the workout.
Cam Leggatt
Posted at 21:17h, 17 AugustBoom!!! I like your creativity mr king/ mrs king
Jo D
Posted at 08:03h, 18 AugustThe Burpee-Double-Under was a nice twist on an old favourite!! Will you be adding more steps to this one?? Sandy suggested some dance steps in the routine 🙂 lol
sandy
Posted at 12:31h, 18 AugustYeah!! give those Zumba gals & guy a run for their money. 🙂
Might coax them down…”party while u work out!”
Jim King
Posted at 08:13h, 18 August6am
Jess 10:05, 14:48 = 24:53
Sandy 8:21, 6:48 = 15:09
Raelene 8:13, 6:52 = 15:05
Jo G 9:29, 15:39 = 25:08
Paula 6:23, 9:23 = 15:46
Jo D 8:14, 12:01 = 20:15
Jess
Posted at 13:42h, 18 AugustFor all those who are coming rock climbing for my birthday, I just went to make a booking and they are booked out on the 27th, so it will be moved to the following weekend, the 3d of September. Same time (3pm till 6pm). It is usually $30 but for groups of more than 10 (which we will have) it is $20. Kids are welcome also 🙂 Hope you can all still make this date. Have fun with today’s WOD
Jim King
Posted at 19:52h, 18 August5pm,
Christian 10:59, 13:33 = 24:32
Kate 8:02, 9:06 = 17:08
Cam 8:33, 12:36 = 21:09
Sarah 8:53, 8:47 = 17:40
6pm
Matt 6:35, 8:01 = 14:36
Pip 8:13, 9:12 = 17:25
Steph 5:36, 7:52 = 13:28
steph
Posted at 20:08h, 18 AugustHey Jimmy, since I spend most of the WOD smiling can my nick name be smiley? 🙂