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Tuesday 23 February 2010

Posted by The Coach on February 22nd, 2010


5 rounds for time of:
Run, 800m
32kg KB Swing, 30 reps
Pull Up, 30 reps

Post time to comments


15 Responses to “Tuesday 23 February 2010”

  1. Pete Yeates said

    Warm-up = Muscle Activation drills, Dynamic mobility.

    Back Squat x 5 @ 15, 45, 55, 65, 75, 80kg.

    Single leg, opposite arm kettlebell Deadlift x 5 each leg @ 36kg with 12kg in other hand, 36 + 12, 36 + 20

    Catch up on running WOD
    All Pushups x 10 using light stretchband for added resistance.

    Pu, run 400m, pu, run 360m, pu, 320, pu, 280, pu, 240, pu, 200, pu, 160, pu, 120, pu, 80, pu, 40.
    Time = 15:05

  2. Tereena said

    Fantastic effort by all this morning!!
    Even though my attempt at EVA was a scale of a scale of a scale (haha) I left feeling energised this morning, thanks Stef!!

    All the best Vicki for your upcoming special day!! Make sleep your best buddy NOW, while you still can!! haha (but true!)

  3. Lisa said

    Warm Up –

    1000m Row
    1 x CFWU
    Mobility Work

    WOD – EVA (I definitely don’t like EVA!!)

    800m Run
    30 x Americain KB Swings (16KG)
    30 x Pull Ups (PB)

    5 RFT

    Stopped at 38.21 minutes and DNF 😦

    4 RNDS + 800m Run + 12 KB Swings

    Well done to everyone this morning, that was really tough!

  4. michelle said

    Warm up: 1km row, mobility, CFWU x 1

    800m run
    20kg American KB Swing x 30
    Pull up with yellow band x 30

    Got 4 rounds out in 37:13 before the clocked ticked over to 0630 and time was up. I’m a bit bummed out about not finishing, but that happens sometimes, I guess.

    Great work from Maryanne, who had her first WOD this morning, and the rest of the 0530 team for a morning of solid work 🙂

  5. The Cell said

    Awesome efforts guys!! Don’t be bummed. ever is one tough bitch. My first effort as Rx’d took me over an hour and left me with torn up hands.

    Be grateful for all that you can do and for the simple fact you are doing it!! Many take one look at what you do and immediately dismiss it as too hard. Or they don’t even bother to look! You are few but you are inspiring 🙂


  6. gus said

    holy sh*t! looks painful… see you all this arvo.. well done 0530 crew!

  7. Amanda said

    0530am, into the ring with Eva. What a BITCH!

    Seriously, I had a friend named eva once. Not any more!

    Warm up: 1km row, mobility, CFWU x 1

    800m run
    16kg American KB Swing x 30
    Pull up with Red Band x 30

    4 RNDS + 800m Run + 8 KB Swings (38.21)

    Great work AM crew! Really enjoyed the long WOD – gets the endurance head going. Loved it! Hands are scrapped, thinking of tapping them next WOD.

  8. Scott said

    Bummer I missed it. Off to the Karratha gym again today where the combined weight of the mirrors on the walls is probably greater than the combined weight of all the `weights`…

  9. Storm said

    Very Funny Scott.
    Hope you have a great session.

  10. Will F said

    Warmup – 1200m row, mobility

    WOD (EVA):
    800m run
    12kg American KB Swing x 30
    Pull up with Red Band x 30
    5 RFT – 41.03min

    Cruel cruel work out (but not as bad as that 400m weighted walking lunge one), superglue for the callus’s came in handy today. Feel awesome that I finished it. Cheers for the encouragement coach Stef 🙂

  11. andrew said

    WU – 1200m row, mobility

    WOD – still not 100% fm my flu thing so 24kg KB swings, started on no band for pull ups but switched to blue band as it was going to take forever. for some reason I chose to do 50 swings (idiot) so it was 45mins something for the 5 rds. Not one of my better outings..

  12. Rhys said

    Unpleasant, Uncomfortable, Unhappy.

    3rounds with 24kg KB
    Stef stopped me there, my brain would have kept me going but it wouldn’t have been real good.

  13. Kate said

    Warmup 1200m row (no Stef I didn’t feel like doing 1500m knowing what was ahead), mobilty.

    800m run
    16kg American KB x 30
    pull ups (RB) x 30
    5 rounds
    time = 40.09

    Hideous! Nothing nice about this one.

  14. gus said

    5 rounds for time:
    400m run
    30 x kb swing american 20kg
    30 x pull ups – blue band

    = 38:35

    some fairly big scales to get through the rounds, but was happy with overall effort/output

    felt pretty rough after!

  15. Jane said

    2 x workouts today

    first was squad swim at 5.30am, arms still tired from wall balls but this was a boring session as its mainly technique and longer, slower stuff which I’m not used to anymore!

    PM WOD was Fran – did this with 30kg and small orange band for pull ups – 11 mins dead! very happy as 30kg used to be way too heavy for me 🙂

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