300, 7 June 09?

[xarope]

Not sure if we'll have one (I know Goi isn't going to be able to make it, so let's see if we can still get enough numbers), but here's my proposal for a workout:

1) warmup
your own stuff e.g. mobilization, activation, 400m runs etc

2) prep
2mins sprint technique/warmup
5mins 60m sprints

3) WOD
3 rounds:
6 ring pullups
8 clap pushups
10 half TGU w/16kg KB (5 each side)
12 lateral lunges (6 each leg)
~4-5 mins?

4) cooldown
7mins flowfit or alternative low-medium intensity full body movement (some KB swings?)

[Canuck eh]

I'll try to make it. Will let you know.

TGU will require some instruction if everyone is not familiar?

[Twxian]

i can probably make it also

[galapogos]

have fun. i can bring my 16kg kb to swf on sat if you wanna put them in your car for a week.

[vicvic]

21 Pullups
21 KTE
21 Ring Dips
21 C&J
21 KB Swings
21 Lunges
21 Burpees (pushup + jump)

GUESS WHO'S TURNING 21?!

come support

[xarope]

Kewl.


















I feel old...

[galapogos]

I remember when I turned 21...ah...better days...

[kacie]

21 Pullups
21 KTE
21 Ring Dips
21 C&J
21 KB Swings
21 Lunges
21 Burpees (pushup + jump)

GUESS WHO'S TURNING 21?!

come support

so you're gonna wear a pink singlet with the number 21 on the back?

[Sufian]

shd be coming today.

[Canuck eh]

wet program? It's pouring here now

[xarope]

bright and shiny again

[vicvic]

if it's gonna be wet later i'm out.

reallly really sick of entering gyms and playing with barbells.

[galapogos]

if it's gonna be wet later i'm out.

reallly really sick of entering gyms and playing with barbells.

i'm not going, but it's not raining here. dark clouds though.

[peter]

starting to rain at our side, won't be going down

[Sufian]

have to pull out.

My parents and sisters coming over to my house at 4.

[Twxian]

so many ppl cannot make it ah so issit still on later ??

[galapogos]

don't slack. if not raining still got 4 going.

[Twxian]

moi ish not slack just confirm whether got ppl going a not

[xarope]

If it doesn't start bucketing in another hour, I'm still planning to go down. I'm in the office so I'll know if it's raining in TPY.

[Twxian]

before u start going down pls check again here got a lot of lazy ppl dun feel like going down

[xarope]

Vic just SMS'd that he and Keith aren't going to make it, so let's all have a rest day today (anyway I've already done my usual 1.5 hours of yoga this morning)!

[vicvic]

and i had my 1 hr of gym work done in the morning which made me feel like a weak slime now...

[galapogos]

Wah i decide to take a break this week and you all follow me?