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Tuesday 01 February 2011

Posted by The Coach on January 31st, 2011

-UNLOAD WEEK-
Power
Power Clean
3-3-3 reps x approx 60% 3RM

Post load to comments

WOD
As many reps as possible in 4 minutes of:
16kg American Kettlebell Swing

Rest precisely 1 minute, then

As many reps as possible in 4 minutes of:
Double Unders

Record total reps of each to comments

Kristofer - Dumbbell Towlers

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8 Responses to “Tuesday 01 February 2011”

  1. michelle said

    Warm up: Skipping (1 leg), mobility, 100 x KB Swings

    Strength: Muscle Clean
    3-3-3 @ 30kg

    WOD: 4min AMRAPs
    1. 16kg American KB Swings – 83 reps in 2min. something (knee wasn’t right so stopped early)
    2. Airdyne, moderate pace – 67 cal.

  2. Mary-Anne said

    Power (I notice this segment is usually titled “strength”…enjoying the deload week).
    Power Clean
    3-3-3 reps x 27.5kg

    WOD
    AMRAP 4 minutes / 10kg American KB Swings = 117

    1 min rest

    AMRAP 4 minutes / Double Unders = 177

  3. Vicki said

    2.5km walk/run – 75% run.
    Was lovely at Manning Park this morning.

  4. Vicki said

    Oh Mary-Anne – 177 DU’s WOOOOOOT! That’s awesome 🙂

  5. The Cell said

    Down the beach with Diver Dan

    Warm up
    Jog / mobility drills / KB work

    Then:
    2 x 24kg KB Thruster, 5 reps +
    Short run up hill with 25kg Bulgarian bag, about a 15m dash +
    Then throw Bulgarian bag back down to starting point
    *This is done whilst partner is on his back with fins and swims with only utilising legs, about 300m distance. Thrusters were solid!
    *ONce you have done this short circuit plus a swim it would equate to 1 round

    We did 2 x full rounds each
    Whilst partner was swimming I completed 4 full rounds of the on land complex.

    Immediate finisher was a 150m dash

    Rest 3mins

    800 -900m ocean swim

    Stretch

    SS

  6. jono said

    Strength,
    Power cleans 3 x 3 @ 40 kg
    WOD as rxd,
    Swings 120
    Double Unders 105

  7. The Cell said

    Jase
    Tabata Rowingafter the evening classes
    Held 6-7 cals for the 8 rounds and Avg 1.45.9/500m
    Metreage breakdown was:
    1 – 91m
    2 – 96m
    3 – 97m
    4 – 95m
    5 – 93m
    6 – 93m
    7 – 92m
    8 – 96m

    Had some dry-needling/accupuncture in my calves this morning too. Holy crap it hurt. Got some serious twitching happening in the muscles. Feeling good now though.

    Jase 🙂

  8. Mary-Anne said

    Thanks Vicki x

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