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Monday 14 December 2009

Posted by The Coach on December 13th, 2009

WOD
8 Rounds For Time of:
Run 200m
24kg Kettlebell Swing, 15 reps
21″ Box Jump, 10 reps
12.5kg Dumbbell Bear Crawl, 15m

Post time to comments

Henry Rollins on the importance of strength, the simple joy that comes from lifting heavy things over and over, and the effect this has on us physically and emotionally….

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10 Responses to “Monday 14 December 2009”

  1. Adam Piller said

    Did u squash the bug captain smash?

  2. michelle said

    Warm up: 500m row, 30 burpees

    WOD: As Rx’d
    (16kg American swings, 8kg dumbbells)

    Time = 25:23

    This one was a real grinder. It feels great to be running again, but unfortunately the break has put me back to square one with POSE.

    It was nice working outside in the fresh air this morning 🙂 Great work by all!!

  3. Vicki said

    6 Rounds
    8Kg KB
    4Kg DB
    11 inch BJ

    18: something – felt like I was going to faint in that last bear crawl – wanted to make the 8 rounds but was a no go 😦

    It was nice to see people “embrace the bear”!

  4. Vicki said

    OOPS – I didn’t do an 11 inch BJ – it was step ups and get your minds out of the gutter!

  5. Adam Piller said

    wod as rxd 19.26mins

    enjoyed this one today, i pretended i was a kung fu panda with heavy front paws!!

    good work by all this morning, good energy and pace!

  6. Peter Yeates said

    Warm-up = Row 500m, Burpee’s x 30.

    WOD = My scheduled back off week, therefore all loads at aprox half.

    12kg KB, 11 inch box jump, 6kg dumbbells.
    Time = 17:28

  7. Jason said

    Hahahahaha!! That’s awesome Vicki!! My next question would have to be, where did you find the 11 incher!!! hahahahaha 😛

  8. gus said

    wod as rx’d.. forgot to write down time.. maybe around 30mins?

    bear crawls were pretty brutal, i think i used my legs too much. also lower back got really sore on the runs after doing those swings..

  9. Will F said

    warmup – 500m row, 30x burpees mobility

    WOD 8x for time:
    200m run
    16kg kb swing
    21′ box jump – first 2 rounds I was going 15…doh
    8kg DB Bear Crawl
    21.41

    Sore rear rib cage area from the bear crawls

    Wore a heart monitor today, got it cheap (around 20 bux) from catch of the day – http://www2.oregonscientific.com/shop/product.asp?cid=3&scid=9&pid=674

    Around 63 beats at rest, 208 max heart rate which was after the bear crawls, 180 by the end of the run. Makes things that little bit more interesting, and a better understanding of how your working out 🙂

  10. michael a said

    warm up;500mt row,30 burpees
    wod;as rx’d 29.36
    bear crawls were a killer,form not great.

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