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Tuesday 09 March 2010

Posted by The Coach on March 8th, 2010


Perform 20 seconds of work followed by 10 seconds of rest of the following movements, for 8 rounds each; allow 2 minutes rest between movements:
10kg Wall Ball
24kg Kettlebell American Swing
Double Unders

Record your lowest rep count for each movement for each of the 8 rounds. Add the 4 together. This is your score.

Post score to comments

Hand Care


11 Responses to “Tuesday 09 March 2010”

  1. Graeme said

    have “tabata fun” everyone !!!!
    im jealous, rehab, rehab, rehab ……..

  2. Pete Yeates said

    Warm-up = Muscle Activation drills, Dynamic mobility.

    Back Squat x 5 @ 15, 45, 55, 65, 75kg – rest 10 seconds 75kg x 4 – rest 10 seconds 75kg x 3.

    Single leg, opposite arm kettlebell Deadlift x 5 each leg @ 36kg with 24kg in other hand x 3 sets.

    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 = 14:31

  3. Lisa said

    WARM UP –

    5 mins of skipping and double under coaching!
    3 Rounds of –
    5 x 5KG Wall Ball
    5 x Burpees
    10 x KB American Swings
    10 x Double Unders


    Perform 20 seconds of work followed by 10 seconds of rest of the following movements, for 8 rounds each; allow 2 minutes rest between movements:
    5kg Wall Ball
    16kg Kettlebell American Swing
    Double Unders

    Record your lowest rep count for each movement for each of the 8 rounds. Add the 4 together.

    My score was 25 today.

    I have been suffering with a sore back and neck since Friday so I rested yesterday and took it very easy today. So pleased I went in though because I learnt 2 very handy tips for my double unders. Once again these were my nemisis, I had 7 good rounds and F*!*!?! one round up and had to take that score as my minimum! Bugger!!

    Great WOD this morning – thanks everyone 🙂

  4. michelle said

    Warm up: Skipping, 3 rounds of (5kg wall ball x 5, burpee x 5, 12kg American KB swing x 10, double under x 10)

    WOD: Tabata Fun!!
    7kg Wall Ball
    20kg American KB Swing
    Double Unders

    Total score 39
    Breakdown: 9-5-9-16

    The KB Swings hurt the most! Great energy from everyone this morning 🙂

  5. michelle said

    Jane – i got your message but can’t access Facebook at the moment (home internet is broken and Facebook is banned at work) to reply. So, drop me an email at 🙂

  6. andrew said

    WU – skipping, 10 x 5kg wall ball, 5 x burpees, 10 x KB swings, 30 x skips all x 3

    WOD – 10 kg wall ball 10, burpees 5, 24 kg kb swings 9, skips/5 7 Total 31

    Burpees shoudl have been 6 (have done tabata at 6 before), KB swings were HARD and as for DU’s what can I say…

    will & dan – what happened??

  7. kate said

    Warm up: Skipping,
    3 rounds
    5x wall ball 5kg
    5x burpees
    10x American KB swing 12kg
    10x double under

    WOD: Tabata Fun
    7kg Wall Ball -10
    Burpees – 7
    16kg American KB Swing – 10
    Double Unders -18 (plus a walk outside and a dry reach or two on sets 7 and 8)

    Total = 45

    Its just cruel calling this fun!!! 🙂

    Thanks Paul for cleaning up my (gay) mat. I hope your wife is reading this.

    Fun session with the boys this afternoon. Thanks Mike, Paul, Rhys and Storm 🙂

  8. Pete Yeates said

    For anyone interested in the Sectionals, the first days WOD’s are up on the Crossfit Perth website.

    WOD 1
    5 Rounds for time:
    Sandbag burpee chuck & run 16 metres.
    Run 200m
    The last round finishes with the Sandbag burpee chuck and run.
    Men 25kg
    Women 15kg

    WOD 2
    With a continuously running clock:
    Athletes have 1 minute to complete 1- deadlift followed by 1 weighted pull-up before progressing to the next weight combination.

  9. Will F said

    Missed out this morning as I worked 24 hours yesterday. This WOD looks like it was fun, shame I missed it 😦

  10. The Cell said

    And already there has been plenty of whinging Pete! Certain affiliates are in the wrong game.

    Those WOD’s have Stef written all over them. He’ll smash em!

    Jase 🙂

  11. Jane said

    2 x WODs today

    AM squad swim 1800m w/up & drills followed by 1000m timed swim approx 17mins this was hard and normally I do really well on the longer distances – I’m putting it down to the body still being out of sorts

    Lunchtime 3 x 400m run (subbed with rowing) 21 x 12kg KB & 12 x pull ups managed this in 12mins 02secs – happy with the rowing times worked hard & body seemed to hold up ok

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