Rich and PT pushing each other during the burpee double under WOD last week
Lifting 5.30pm
Snatch balance + 2 OHS (sit in bottom 3 sec) 5×3
Drop clean x 3 + 3 push push jerks x6
Halting RDL 5×5 (5sec pause)
Glute bridge 4×8
Rope roll outs 4×6-8
Skill for am crew:
Ring muscle up (band transitions or strict transitions) 4xmax or skill work
single leg squat 4×5/5
WOD
Five rounds for time of: or 15min cap
10 Toes to bar (v-snaps)
6/6 Single arm snatch each arm 24/16kg *35/25kg Power snatch, 10 reps (16/12kg) [single arm or KB swing russians]
10 Wall ball shots 6/9kg
4 comments
BJ says:
January 15, 2013 at 07:49 (UTC 10 )
Dave 14:43 (12kg KB, 6kg WB)
Aiya 11:20 (10kg snatch, 6kg WB)
Will 10:24 (45kg 3/3)
Jess 9:40 (V-snaps, 25kg strict press)
Nicole 11:57 (TTB, 15kg)
Kelly 9:18 (V-snap, 8kg, 4kg WB)
Jordan 11:59 (V-snaps)
Lee 10:24 (10kg)
Ryan 10:09*
Clare 11:37 Rx
Jonno 10:45 (V-snaps)
Nicola 12:30 (V-snaps, 10kg)
Mick 10:59 Rx
crossfit base det tindal says:
January 15, 2013 at 17:21 (UTC 10 )
Clevan (clever evan, or Clare’s evan): 22:55
Pato: 20:00
TTB, 25kg dumbbell, 10kg med ball, 37 deg outside…
BJ says:
January 16, 2013 at 07:51 (UTC 10 )
ha ha ha love it Evan! Yay to Det Tindal!
BJ
BJ says:
January 16, 2013 at 08:17 (UTC 10 )
Rich 8:19 (16kg)
Andrew 8:44 (16kg)
Pete 9:23 (16kg, v-snaps)
Chai (4) 9:30 (16kg, v-snaps)
Alex 13:03 Rx
Simon 11:03 (12kg,6kg WB)
Dean 11:57 (12kg, 6kg WB, v-snaps)
Karen 10:38 (20kg BB windscreen wipers, 16kg 6/6 single arm row, 10x 10kg medball slams)
Pippy 9:48 (v-snaps, 15kg DB)
Chocsta 11:26 (30kg DB, 10kg WB)
Nyree 7:55 (v-snaps, single arm KB swing 16kg)
Kezza 12:22 (TTB Kip)
Michelle 10:22 (v-snaps, 7.5kg DB)
Bernie 10:58 (20kg KB)
Chrispy ?? (16kg KB)
Well done to all for a great training session and WOD effort!