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Monday 17 October 2011

Posted by The Coach on October 16th, 2011

MET CON MONDAY
WOD

For time:
Row, 1600m
Burpee, 75 reps
Row, 800m
42.5kg (30kg) Thruster, 50 reps
Row, 400m
GHD Sit Up, 25 reps
Row, 200m

Post time to comments

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20 Responses to “Monday 17 October 2011”

  1. Nice WOD !!

  2. Ash said

    No rower, so is running a fair sub?

  3. No rower or running, can I bench !

  4. Ash said

    WOD
    For time:
    Run, 1600m
    Burpee, 75 reps
    Run, 800m
    42.5kg (30kg) Thruster, 50 reps
    Run, 400m
    Toes 2 Bar, 25 reps
    Run, 200m

    Time: 34:10

    Thrusters were tough.
    No GHD or Rowing Machine so subbed running and T2B….

  5. Michelle said

    Warm up: Rowing, mobility. wall balls, lunges, KB Swings

    WOD: scaled to 20kg thrusters and regular sit ups, not GHDs

    Time = 26:15

    Awesome work by Jane this morning 🙂

    I love burpees……..

  6. Jane said

    Warm up – walking / airdyne / wall balls / walking lunges / kb swings / pull ups & mobility

    WOD
    For time:
    Row, 1600m
    Burpee, 75 reps
    Row, 800m
    30kg Thruster, 50 reps
    Row, 400m
    GHD Sit Up, 25 reps
    Row, 200m

    29mins 48secs (I think)

    Another WOD as R’xd – 🙂

    took the row pretty steady, managed all burpees unbroken, the thrusters were the hardest part which I knew they would be but it wasn’t that long ago that I would not have been able to do 30kg thruster for more than about 10reps – had to break these up into 5’s and the last 10 as 4 / 3 / 3, GHD,s all unbroken too

    happy to be in a position where I can now start to complete some WODs as R’xd – the change of focus from Triathlon to purely CF and Oly Lifting is starting to kick in – at last – taken 5/6 months to get to where I am now and have so much further to go which is great because I know I can keep improving

    bring on the CF Open competition in February – so looking forward to doing this again and this time with more confidence 🙂

  7. Dave said

    Good one Jane

  8. Will F said

    WOD with 20kg thrusters
    30.16min

  9. AMRAP 15 minutes
    5 x R Leg Pistols
    10 x 16kg KB Press R L
    15 Ring Row

    6 Rnds 5 10&8

  10. Shaun said

    Wod
    1600m row
    50 burpees
    800m row
    25 thrusters @ 25kg
    400m row
    15 sit ups
    200m

    Scaled the movements as suggested but kept the rowing, completed all rowing unbroken which is an achievement for me 🙂

    25.18

  11. Big Dan said

    WOD for time
    1600m row
    50 very slow burpees
    800m row
    25 thrusters @ 30 kgs
    400m row
    15 GHD situps parallel to the floor
    200m row

    26.50 Great work by the rest of the 5pm crew Corbin, Hannah, Rhys and Cam going as rx’s or almost as rx’s, missed Stef’s time by about 20 seconds

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