Sunday Apr 3
- galapogos
- GM, Team Biceps
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Sunday Apr 3
I'm back from NZ and back in business. 300 this Sunday?
Re: Sunday Apr 3
not sure yet, I'm flying off midnight that day, and not sure what else I need to do that weekend work-wise yet...
- galapogos
- GM, Team Biceps
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Re: Sunday Apr 3
So just the 3 of us? Where's Elliott, Sufian, Xian, Bruce?
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- I smith quarter squat 5 plates a side!
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Re: Sunday Apr 3
Back from china, good to go
Re: Sunday Apr 3
any suggestions on WOD? I assume short and vicious is de rigeur, so if at TPY location, will be mainly KBs and rings for equipment, with running before/after.
- galapogos
- GM, Team Biceps
- Posts: 9989
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Re: Sunday Apr 3
Something with more upper body and maybe swings since my entire lower body is DOMSing right now...
TPY Stadium 1630hrs. Cancel if rain.
TPY Stadium 1630hrs. Cancel if rain.
Re: Sunday Apr 3
Suggestion for WOD:
Prelude
Activation+Mobilization etc
Bench Jump 3 sets x1
1-arm pushup 3 sets x1 each side
Balance work 30s
300 WOD proper: 4s
4 rounds of 4 reps of X followed by 4 Burpees, where X=
Pullups
1H KB C+P (each side)
Ring Fallouts
Walking Lunges (each side)
Guesstimate ~6-8mins (open to suggestions about movements and order)
So goes like this:
4 pullups -> 4 burpees -> 4 (ea side) C+P -> 4 Burpees... 4 walking lunges (ea side) -> 4 Burpees -> repeat another 3 rounds
Epilogue
sprints or something...
Prelude
Activation+Mobilization etc
Bench Jump 3 sets x1
1-arm pushup 3 sets x1 each side
Balance work 30s
300 WOD proper: 4s
4 rounds of 4 reps of X followed by 4 Burpees, where X=
Pullups
1H KB C+P (each side)
Ring Fallouts
Walking Lunges (each side)
Guesstimate ~6-8mins (open to suggestions about movements and order)
So goes like this:
4 pullups -> 4 burpees -> 4 (ea side) C+P -> 4 Burpees... 4 walking lunges (ea side) -> 4 Burpees -> repeat another 3 rounds
Epilogue
sprints or something...
-
- I smith quarter squat 5 plates a side!
- Posts: 232
- Joined: Wed Oct 01, 2008 1:49 am
- Enter the middle number in the list(3): 0
- No curling in the: curl rack
Re: Sunday Apr 3
Guys im out this looks like something weve done a million times
Re: Sunday Apr 3
i m out too...Pull my muscle at my hip glute area...cant walk properly nw
- galapogos
- GM, Team Biceps
- Posts: 9989
- Joined: Tue Jan 13, 2004 2:35 am
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Re: Sunday Apr 3
Phing, Keith, Bruce?
Re: Sunday Apr 3
I'm good to go still. Best to SMS everyone to confirm.
just 16kg KB's, right?
just 16kg KB's, right?
- galapogos
- GM, Team Biceps
- Posts: 9989
- Joined: Tue Jan 13, 2004 2:35 am
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Re: Sunday Apr 3
Rings for fallouts, or ab roller too.
- galapogos
- GM, Team Biceps
- Posts: 9989
- Joined: Tue Jan 13, 2004 2:35 am
- Enter the middle number in the list(3): 0
- No curling in the: curl rack
- Location: In front of my computer
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Re: Sunday Apr 3
300 cancelled today.