28 Jun Wednesday, 29/06/11
Double AMRAP
AMRAP #1 in 8 mins:
5 Power Snatch 40/30kg
7 Bar facing Burpees
Rest 3 mins then:
AMRAP #2 in 8 mins:
5 Ring Dips
7 Box Jump 30/24″
http://vimeo.com/25588543
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Jim King
Posted at 07:50h, 29 June6am
Steph 3+4 BFB (15kg) / 9+1 BJ (Subbed situps for ring dips, 15″ BJ) = 12 rnds + 15 reps
Christian 2+5 PS (15kg) / 4+6 BJ (mod) = 6 rnds + 16 reps
Jeff
Posted at 12:48h, 29 JuneJess, here is a link to Commando Steve Willis doing Fran. Kingy has posted this link previously. We were talking about kipping pull ups and butterfly pull ups the other week, and his butterfly pull ups look effortless.
http://www.youtube.com/watch?feature=player_embedded&v=h3KR1t8D6dw
(You may need to cut and paste his link into your browser to view the video)
jess
Posted at 17:32h, 29 JuneThanks jeff
Jim King
Posted at 13:37h, 29 June12pm
Carmen 4+5PS (5kg) / 7+2 BJ (mod) = 11 rnds + 12 reps
Jack 8 (mod) / 5+4 BJ (mod) = 13 rnds + 9 reps
Jo 6+5 PS (20kg) / 9+1 BJ (mod) = 15 rnds + 11 reps
Megan 6 (20kg) / 9+3 BJ (mod) = 15 rnds + 8 reps
Sonia 3+ 1 BFB (10.5kg) / 8 (mod) = 11 rnds + 6 reps
jess
Posted at 17:33h, 29 JuneGo jo!
jess
Posted at 17:34h, 29 JuneGirls, nice work! Now time for u to take it easy Megan
Megan
Posted at 08:54h, 30 JuneThanks Jess. Thought I’d start doing that yesterday but the workout was harder than I thought! You did a nice job though. Well done!
Jo Genders
Posted at 18:50h, 29 JuneThanks Jess. Just need to stop bring so gutless & try to go rxd on a few more! Well done on Michael yesterday. Put my time to shame
Cam Leggatt
Posted at 15:03h, 29 Junehi everyone, We just did “Michael” in NZ. ( had some spare time! Not alot to do in Greymouth)
Cam 17.27 Rxd
Sarah 23.56 Rxd ( first rx AWESOME job)
Run was measured with hired car so shouldn’t be to far off.
Keep up the good work at the gym guys!!!
P.s haven’t noticed Kate Leggatt on the board since we left :p
steph
Posted at 15:33h, 29 JuneYou guys are awesome!! well done!
Jim King
Posted at 19:41h, 29 JuneDeath by 10 metres?
(1 x 10m shuttle in the first minute, 2 x 10m shuttles in the second minute, 3 x 10m shuttles in the third minute etc until you can’t complete the required number of shuttles within the minute.) Get some.
Sonia
Posted at 20:40h, 29 JuneI warned you there was nothing in greymouth. At least you had time to get a workout in… Plus the glacier will be awesome!!!
Hope you’re having fun…
jess
Posted at 22:20h, 29 JuneSo impressed by u guys! On holi
days doing the workouts. Top stuff! U r missed. Enjoy nz
Katie and lizzy
Posted at 18:50h, 29 JuneCouldn’t make it but…
3km run
5 x 100m hill runs
50 sit ups
50 push ups
Jo Genders
Posted at 19:37h, 29 JuneThank god you two together make up my age! Very impressive!
Jim King
Posted at 19:37h, 29 JuneIt’s great to see the work getting done outside of the box too. Keep it up and keep on posting the numbers. Commit to posting a number every day.
6pm
Jeff 6 rxd / 6 (mod dip, 24″) = 12 rnds
Jess 6+5 PS 20kg / 11+1 Dips (mod dip, 20″) = 17 rnds + 16 reps
April 6 rxd / 13 + 5 Dips (mod dip, 24″) = 19 rnds + 5 reps
Jo Genders
Posted at 19:38h, 29 JuneWell done 6pm crew!