Thursday, 17/08/11

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.


 
 
 
 

No Comments
  • Cam Leggatt
    Posted at 21:17h, 17 August

    Boom!!! I like your creativity mr king/ mrs king

    • Jo D
      Posted at 08:03h, 18 August

      The 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 August

        Yeah!! 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 August

    6am
    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 August

    For 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 August

    5pm,
    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 August

    Hey Jimmy, since I spend most of the WOD smiling can my nick name be smiley? 🙂

Post A Comment
JOIN TODAY

Enquire Now

Fill out the form below and we will get back to you as soon as we can.

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.