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Friday 06 May 2011

Posted by The Coach on May 5th, 2011

As many rounds as possible in 30 mins of:
Hand Release Push Up, 10 reps
10kg Wall Ball, 20 reps
24kg Kettlebell American Swing, 30 reps
Run, 400m

Post rounds to comments

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6 Responses to “Friday 06 May 2011”

  1. Laila said

    Awesome slide show Jase! Broken and hurtin’! Love it! 🙂

  2. Pete Yeates said

    Fantastic work 5:30 am crew.

    WOD as Rx’d = 5 (+10+16) rounds.

  3. Laila said

    In favour of bung shoulder I swapped American KB swings for Russian, otherwise WOD as Rx’d = 6 (+6) rounds

    4:55/5:37/5:00/4:50/5:00/4:12/0:26

    While getting into the second round, it occurred to me that I moved through the push ups in the first round quickly and hit the wall balls earlier than others. 5 push ups into second round I realised I should have been doing hand release push ups! DOH!! Let myself and the team down! My apologies. From that point, I scrapped all push ups I had done and started the H/R pushups from first rep doing 20 H/R push ups in second round to make it up. Sloppy!! Disappointed with this.

  4. Will F said

    I wondered why I was catching up to you Laila 😉

    W/U 1km row, Mobility, 2x CFWU

    AMRAWP 30 min:
    Hand Release Pushup x 10
    7kg Wall Ball x 20
    12kg American Kettle Bell Swings x 30
    Run 400m
    5 rounds (+10+3)

    Round 3 I switched from swings to 12kg Kettle Bell Push Press, due to sore lower back.

  5. The Cell said

    Warm up:
    Mobility drills

    Then:
    TGU practice
    5 x 12kg KB each arm
    5 x 16kg KB each arm
    5 x 20kg KB each arm
    5 x 24kg KB each arm
    4 x 28kg KB each arm
    2 x 32kg KB each arm
    1 x 36kg KB each arm
    1 x 40kg KB each arm

    Then:
    500m row sprint
    TIME = 1:28.6min

    Recovery run

    stretch

    SS

  6. graeme said

    AMRAP 30 min
    10 x Hand Release PU
    20 x 10kg Wall Ball
    30 x 20kg American KB Swings
    Run 400m
    4 rounds (+10+20+30+100m run)

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