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Monday 22 August 2011

Posted by The Coach on August 21st, 2011

WOD
10 rounds for time of:
Burpee to 180kg Tyre Flip, 5 reps
Bear Crawl, 25m
24kg American Kettlebell Swing, 20 reps

Post time to comments

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15 Responses to “Monday 22 August 2011”

  1. Graeme said

    Metcon is just what I need at the moment, pretty motivated… Nuff said !

  2. Andrew said

    Burpee to tyre flip – what sick and twisted mind comes up with these?? Bet you were all snickering away at the coaches meeting on programming..

  3. Ash said

    damn i wish i was home for this…

  4. Andrew said

    sorry i have to bail on this.

  5. The Cell said

    For those who like to play at home, tyre flips are gone due to the weather.

    Now burpee to 70kg power clean.

    Tough to tyre flip with car park under water

  6. Pete Yeates said

    WOD scaled – burpee to 60kg power clean, the rest as Rx’d.

    8 rounds = 28:24 (the skin on my hands started to get tender, so stopped it at 8 rounds to save them from tearing)

  7. Corbin said

    Note to self:
    Don’t park in a huge puddle and walk out from your car and expect to have dry shoes and socks by the time you get inside

    Used 40kg p/c and 20kg KB x 10 rounds. Time was 28 something minutes

    A nice way to start the week!

  8. Will F said

    slow start to the morning for me…

    Warmup:
    5 min skipping, 2rnds of 10 lunges, 10 wall ball 10 inch worm, then 2 rnds of CFWU

    WOD:
    10 RFT of:
    Burpee to Power Clean 40kg x 5
    bear crawl 25m
    16kg American Kettlebell Swing

    Cut off at 8 rnds – 33.36 min

  9. Peter F said

    Completed 8 rounds, around 35 minutes using 40 kg for power clean and 24 kg for kettlebells.

    The kettlebell seamed heavy and the workout was long. One thing I did learn was efficiency of the movement. When plugging away remembered to extend and use my hips for the kettlebell swings and to get full extension and get under the bar for the power cleans.

    Good work morning crew.

  10. Hannah said

    Did 10 rounds;

    Burpee to power clean 25kg x 5
    Bear crawl 25m
    16 kg American kettlebell swing x 20

    Time: 25.50

  11. Daniel J said

    Bite off way more than i could chew today, my back was not happy, should have gone lighter on the power cleans and KB swings

    6 rounds
    Burpee to 50kg power clean x 5 reps
    Bear Crawl 25m
    20kg American KB swing
    33:30 ish

  12. Maggie said

    10 Rounds For Time:
    Burpee to Power Clean 30kg x 5
    Bear Crawl 25m
    16kg American Kettlebell Swing

    28:50

    Good effort crew! The bear crawls got me…

  13. Graeme said

    WOD 10RFT
    Scaled to 40kg power clean and 20kg KB swing

    30:26

    Great work all, really focused tonight and concentrated on breathing and control, thought I had you Flash but NO, got me by 90seconds

    MattyG hope you are on the mend already mate, we will see you soon better than ever

  14. MA said

    10 RFT
    burpee to 30kg power clean x 5
    25m bear crawl
    kb 10kg american swing x 20

    28:16

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