21 Sep Thursday, 22/09/11
WOD
25 Minute AMRAP:
2 Rope Climbs (15″)
800m Run
20 GHD Situps
30 Double Unders
Intro WOD
Technique:
Sumo Deadlift High Pull
Handstand Pushup
Then – 12 minute AMRAP:
20 Double Unders
2 Handstand Pushups
5 SDHP
Intro group: Ania
Jim King
Posted at 07:17h, 22 September6am
Jo G 2 rnds + run
Jo D 2 rnds + 1 DU
Paula 2 rnds + 2 rope climb
Ra 2 rnds + run
Danny 2 rnds + 1 rope climb
Sarah 3 rnds + 1 rope climb
John
Jo Genders
Posted at 11:32h, 22 SeptemberAwesome job Sarah. 3 rounds!
Jim King
Posted at 14:24h, 22 SeptemberJim
1pm
5rft: 10 Wall Climbs, 10 Toes to bar, 20 Box Jumps (24″)
19:15 Rxd
(2 rnds + 1 box jump at the 10 min. mark, 3 rnds + 3 wall climbs at 11:44 – Spealler’s finish time – http://www.youtube.com/watch?v=Xg7fWc2LVhI&feature=player_embedded)
1:30pm
“Jackie” 7:42 Rxd
Jim King
Posted at 20:26h, 22 September4pm
Valerie intro
5pm
Matt 3 rnds + 1 rc
Cam 4 rnds + 1 rc
Jack 3 rnds
Bec 3 rnds + 2 ghd
Pip 3 rnds + 2 rc + 19 du
Steph 1 rnds + pu/kr + ghd + 8 du
6pm
Jes 4 x run, 4 x ghd, 2 x 2 x rc, 3 x du + 12
Megan 3 rnds + 2 rc +29 du
Jim 4 rnds
7pm Intro Group
Joel 10 + 17 du
Belinda 8
Jenny 7
Nicole 7
Steven 7
Hayley 8
Ania 6 + 2 sdhp
Sue 6
Lisa 7
Kate 7