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Monday 11 April 2011

Posted by The Coach on April 10th, 2011

-UNLOAD WEEK-
METCON MONDAY
WOD
5 Rounds for time of:
Run, 100m
12lb Sledge Strikes, 30 reps
16kg Double Kettlebell Push press, 30 reps

Post time to comments

There are few that rival the greatness of Rocket Rod...

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9 Responses to “Monday 11 April 2011”

  1. Storm said

    The Man the Myth the Legend, R.M.K aka MacGyver.

  2. The Cell said

    There is no one like him, but many may only wish to be him…

    Is he human? Is he machine? Is he even from this planet?…

  3. graeme said

    Hi All, just throwing it our there
    the “Around the Bay in a Day” in melbourne is on again mid-october this year, 210km bikle ride around melbourne and port phillip bay

    http://www.bv.com.au/general/great-rides/20005/

  4. graeme said

    oh i should mention there are several rides, the 210 is the big one, but theres also 100, 135 and some others i think

  5. Will F said

    Warmup:
    5 min skipping, Mobility, 1x CFWU

    WOD:
    5 Rounds for time of:
    Run, 100m
    12lb Sledge Strikes, 30 reps
    10kg Double Kettlebell Push press, 30 reps
    =15.09 min

    Feeling a little tired this morning. I didn’t do the WOD with the intensity as I would have preferred

  6. Steve said

    Nice L-sit Rod… Where’s the muscle up?

  7. Stef said

    Warm up:
    5-10min skipping
    500m row
    Mobility drills
    2rounds of:
    7 strict tuck sit pull up
    7 headstand presses
    7 pistol each leg
    7 slow K2E
    5 Bulgarian ring dips
    5 glute ham raises

    Then:
    15-12-9 reps of:
    50kg thrusters
    Burpees
    TIME = 5.22min

    Finisher:
    50 Tarzan pull ups

    Stretch / mobilize

    SS

  8. Laila said

    AM:
    W/up 1000m row + mobility

    Knee get ups, pistol practice

    Tabata alternating Air dyne & Rope Smashes – 4 mins on each (first time doing Tabata)

    PM:
    W/up 5 min skipping, mobility

    WOD: 5 RFT of
    Run, 100m
    Double Unders, 20 reps
    Russian KB Swings, 30 reps

    9:45 min

  9. The Cell said

    Thanks for the pic Stef. I look weak and feeble next to the great man! 🙂

    Jase

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