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Sunday Apr 3
Posted: Mon Mar 28, 2011 8:38 pm
by galapogos
I'm back from NZ and back in business. 300 this Sunday?
Re: Sunday Apr 3
Posted: Tue Mar 29, 2011 9:09 am
by Bryan
ok
Re: Sunday Apr 3
Posted: Tue Mar 29, 2011 10:02 am
by xarope
not sure yet, I'm flying off midnight that day, and not sure what else I need to do that weekend work-wise yet...
Re: Sunday Apr 3
Posted: Tue Mar 29, 2011 11:50 am
by Canuck eh
Here!
Re: Sunday Apr 3
Posted: Wed Mar 30, 2011 11:00 am
by galapogos
So just the 3 of us? Where's Elliott, Sufian, Xian, Bruce?
Re: Sunday Apr 3
Posted: Thu Mar 31, 2011 7:55 pm
by ElliottChow
Back from china, good to go
Re: Sunday Apr 3
Posted: Sat Apr 02, 2011 1:28 am
by Ketua
On lah!
Re: Sunday Apr 3
Posted: Sat Apr 02, 2011 8:36 pm
by xarope
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.
Re: Sunday Apr 3
Posted: Sat Apr 02, 2011 10:01 pm
by galapogos
Something with more upper body and maybe swings since my entire lower body is DOMSing right now...
TPY Stadium 1630hrs. Cancel if rain.
Re: Sunday Apr 3
Posted: Sun Apr 03, 2011 8:07 am
by xarope
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...
Re: Sunday Apr 3
Posted: Sun Apr 03, 2011 12:54 pm
by ElliottChow
Guys im out this looks like something weve done a million times
Re: Sunday Apr 3
Posted: Sun Apr 03, 2011 1:30 pm
by Bryan
i m out too...Pull my muscle at my hip glute area...cant walk properly nw
Re: Sunday Apr 3
Posted: Sun Apr 03, 2011 1:47 pm
by galapogos
Phing, Keith, Bruce?
Re: Sunday Apr 3
Posted: Sun Apr 03, 2011 2:02 pm
by Canuck eh
I'm good to go still. Best to SMS everyone to confirm.
just 16kg KB's, right?
Re: Sunday Apr 3
Posted: Sun Apr 03, 2011 2:03 pm
by galapogos
Rings for fallouts, or ab roller too.
Re: Sunday Apr 3
Posted: Sun Apr 03, 2011 3:28 pm
by galapogos
300 cancelled today.