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Thursday 19 November 2009

Posted by The Coach on November 18th, 2009

WOD
1. 5 rounds for time of:
Mountain Climber, 50 reps (feet do not touch the floor in the tuck position)
Sit Up, 25 Reps

Post time to comments

Then

2. 20-15-10-5 rep rounds for time of:
Burpee to 21″ Box Jump
20kg Overhead Plate Hold Walking Lunge

Post time to comments

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14 Responses to “Thursday 19 November 2009”

  1. stef said

    Why hasn’t anyone left a comment as yet, commenting on those superior lifting skills??? I do not think you all realise how FUKN MINT Jas is, keep in mind he cleaned and jerked that weight up himself and overhead squatted it with ease. 48KG PEOPLE!!! 48kg!!!

    BAM! HAHA!

    🙂

  2. andrew said

    I am impressed but you need to paint the weight on each KB as well as painting 50% of them red…

    WOD looks good today but…

  3. gusman said

    that’s so mint jase should change his name to Sergeant MINTOX

    see you all this arvo.. even if there are burpee to box jumps 😛

  4. Adam Piller said

    you are my hero jase!! do a get up with it, rory could

    wod 1 as rxd 7.14mins
    wod 2 as rxd 7.17mins

  5. Graeme said

    i was so impressed stef with jase’s effort that i was speachless !

  6. Steve said

    Hey Jase- make sure you let Steve Cotter know on the 24th… He will be so proud. Next-pistol box jumps.

  7. Will said

    Warmup
    1000m row
    3 rnds of
    5 KB swings (16kg)
    5 pullups (BB)
    5 KTE
    5 Burpees

    WOD 1) 7.44
    WOD 2) (15KG plate) 9.51

  8. michael a said

    warm up 1000mt row,then 5of each pullups,k2e,kb swingsx2rnds.
    wod 1 8.13
    wod 2 12.33
    shouldve have been quicker on 2nd wod,hurtn still from start of week.no excuses next time.

  9. The Cell said

    Adam, did a getup with a 40kg and a no hands get up with 2 x 24’s, but couldn’t quite manage a get up with the 48kg. It’s almost there 🙂

    It’s not really that much chop when you see some of the efforts out there., but I’ll take it!

    jase

  10. Adam Piller said

    awes effort Jase

    try a single handed muscle up with 48kg in other hand….and a 20kg vest on

  11. gus said

    i bet stef could do that! hahahahah

    wod 1 as rx’d: 10:11

    wod 2 as rx’d: 11:56

    BAM!

  12. The Cell said

    Hmmm, maybe a muscle up with a 10kg vest and a 48kg KB strapped to my groin!!! hahahahaha!! Ouch!! :-O

  13. Biljana said

    Back Off Week
    Warm Up – 1km row, mobility drills
    3 rounds of 5 x 8kg KB swings, 5 Pull Ups, 5 K2E, 5 Burpees

    WOD 1: 5 rft of
    25 mountain climbers
    15 situps

    4:59 min

    WOD 2: 15-12-9-6 reps of
    Burpee to Box Jumps (step ups)
    15kg Overhead Plate Hold Walking Lunge

    9:36 min

  14. Warm Up – 1km row, mobility drills
    3 rounds of 5 x 12kg KB swings, 5 Pull Ups, 5 K2E, 5 Burpees

    50 mountain climbers
    25 situps

    11:something

    WOD 2: 20-15-10-5 reps of
    Burpee to Box Jumps (18″)
    10kg Overhead Plate Hold Walking Lunge

    11:29min

    For you Gus: http://www.reikivibes.com

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