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Saturday 13 February 2010

Posted by The Coach on February 12th, 2010

“Prison WOD”

For time:
20-19-18-17-16………..4-3-2-1 reps
After each set of Burpees, sprint 50 metres

Post time to comments

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5 Responses to “Saturday 13 February 2010”

  1. gus said

    210 burpees?!?! farken epic!

    this pretty much sums it up 😛


  2. Pete Yeates said

    Catch up on strength day:

    Warm-up = Muscle activation drills, Dynamic mobility.

    Press 5,5,5 @ 35kg, 40, 42.5
    Weighted pull-ups 5,5,5 @ 16kg
    Single arm overhead walking lunge x 10 each leg @ 16kg, 16, 20
    Kettlebell swing x 56 @ 36kg
    Weighted ring dips 5,5,5 @ 12kg

  3. Rhys said

    WOD as Rx’d
    Time 23.07
    Very tired now might have a nap.

    I was going at close to flat out, and I think I only paused a couple of times. Well done Paul thats a long way to move and we know how you love burpees.
    I will do some hill sprints this arvo to finish off the tank.

  4. gus said

    learn to surf: two hours

    f*ck all swell today so did a lot of paddling – shoulders are worn out now

  5. Jane said

    Had to work today so could not do the ocean swim race that I was going to do and only had time to do the workout I missed from yesterday.

    This was 6 x 400m + 50 squats – really enjoyed this legs were definitely much happier than when I did a similar workout a couple of weeks ago & thighs also only started to hurt on set 5 & 6 – managed to do this in 16mins 3secs

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