Sunday 28 June

[galapogos]

Roll call again.

Sufian said he'd come up with a fast and furious program. I think sprint intervals + main WOD + warmdown.

[Canuck eh]

Am in Batam for the weekend...

[vicvic]

out for this one

[xarope]

I'm up for it if enough people turn up, and depending on how things go tonight with India...

[ElliottChow]

will be there, if there are enough ppl

[Twxian]

will be in too

[galapogos]

4 people so far...now where's that sufian?

[Sufian]

I am here. Busy with sch work. Project Work for A levels is new to me, as a person, let alone a teacher.

Nevermind.

Intervals...
60m Sprints X 12

WOD
"Glycogen Depletion"
10 tuck Jumps
10 Bench Jumps
10 reverse lunges per leg
20 squats

10 dips
20 push ups
10 dips

10 pull ups strict
10 anyhow pull ups
10 jump + pull up (at least to upper chest)

10 KB press (per hand from now on)
5 KB push Press
5 KB jerks

10 abs roller
10 knee to elbows
10 abs roller

Finisher
3 push ups 1 star jump
6 push ups 2 star jump
9 push ups 3 star jump
12 push ups 4 star jump
9 push ups 3 star jump
6 push ups 2 star jump
3 push ups 1 star jump

[xarope]

looks like a plan. Somebody write it down for tomorrow

[galapogos]

wah no repeat at all...we will need a 1 to 1 supervision to shout out the next exercise to the trainee. Nobody will remember any of this once 3...2...1..GO!!!

[Sufian]

And the KB, I think bring 2 enough.

Was thinking about wheelbarrow walks for finsher also.

[xarope]

well, I've already done 180 pushups today (not including the ones during warmup), so I guess another 48 won't hurt... much more...

So I'll just bring a 16kg KB?

[Sufian]

i think 20 or 24kg is better.

[M.Hunter]

guess i'll go down today, tired of working already..

[galapogos]

wah might have to plan wet weather program...

[M.Hunter]

wa hope not leh.. looking good here in the south..

[Sufian]

its very cloudy here in the west...

If it rains, i cannot go. Not nice to ride and get soaked in the rain.

[Twxian]

if rain i probably wun go down also

[xarope]

it's looking pretty dark... and I hear thunder rumbling in the background...

[M.Hunter]

then i guess i won't be going down already.. troublesome to walk to safra too when it rains..

[galapogos]

it's looking pretty dark... and I hear thunder rumbling in the background...

me too...so how?

[galapogos]

the sky seems to be clearing up...no more thunder. 3...2...1...GO!!!

[Twxian]

yah it seems clear now

[Twxian]

so how got ppl going down a not ??

[galapogos]

Times
Phing - 9:47min
Goi - 11:29min
Sufian - 11:57min(24kg KB)
Elliott - 12:30min

[xarope]

I think I was still in shock from the day before's CF WOD... anyway, I used the 16kg KB; Sufian was really struggling with the 24kg after the first few reps.

[Sufian]

its ok.. i like it when i dont finish first. And i think the dips before the press really did it in...

haha

well... it got me doing kettlebells again today... so long never do.

[Jordon]

i want ah my, 32 bell back already ah, you still using?

[xarope]

its ok.. i like it when i dont finish first. And i think the dips before the press really did it in...

Are you kidding me? You dropped me at the dips, I had to stop for a breather, and you just kept going and going... energizer bunny Sufian...

[Sufian]

i want ah my, 32 bell back already ah, you still using?

i not using anymore...

but, i have no car.