Friday, 27 October 2017

  There will be no 0845 class Monday. All other classes are normal  sorry for any inconvenience.

 

Conditioning:

“Munson Mile”

13 Plate Burpees (25# plate)

13 Squats

13 Hand-release Push-ups

14 Alternating Lunges

Run 400m

 

4 rounds for time

Compare to Wednesday, 26 October 2016

 

Strength:

Front Squats

5   reps @ 65%

3   reps @ 75%

1+ reps @ 85%

 

For max reps at 85%

 

Flexibility/Mobility:

Quad Smash – 2:00/leg

Couch Stretch – 2:00/leg

Pike Stretch – 2:00

 

 

Post time, load and reps, and experiences to comments

Comments

  1. CWOD: 18:00rx
    50 DU: 1:04, work these when winded
    SWOD: 8@115#

  2. RhondaMomma says

    20:00 RX
    Pushups using correct form …def slowed me down!!
    30 seconds for 50 DU

    Front squat
    8@88#
    Probably had a couple more but was losing form so I called it.

  3. CWOD: 18:14Rx
    50 DU’s: 40 seconds – stoked to have gotten all unbroken on my first try
    SWOD: 6 @ 111# – went for a 7th and failed at the bottom.
    Spent some time working tempo squats at 85# so I quit ‘bouncing’ in the bottom of my FSQ. Did 3 sets of 4 at a down 4, hold 3, up 1 pace.

  4. CWOD: through last 7 lunges at cap.
    Singles 51 sec
    3@ 153#

  5. CWOD 18:35
    50 DU 0:43 hung up 4 times
    SWOD worked up to 185# x7 at 86%

  6. Cwod: 17:28 rx
    Dubs 26 sec
    No 85% for me today
    Worked the 75% with pause squats

    GREAT coaching from Mr D today. Well done!

  7. darrenandtara says

    D.
    CWOD. Forgot to look. Not fast
    Dubs ✅
    Swod 7@225. Depth was an issue.
    Great noon class today. People got better at exercising.

  8. darrenandtara says

    T
    CWOD: 16:08 Rx 34 sec PR
    SWOD: 133×7

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