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Sunday 14 June 2009
Posted: Fri Jun 12, 2009 12:26 pm
by galapogos
Who's in?
We can re-use Phing's idea from last week's no-go.
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?)
Or use Rock Lee's coming of age workout
21 Pullups
21 KTE
21 Ring Dips
21 C&J
21 KB Swings
21 Lunges
21 Burpees (pushup + jump)
Re: Sunday 14 June 2009
Posted: Fri Jun 12, 2009 12:28 pm
by Canuck eh
I think I can, I think I can
Re: Sunday 14 June 2009
Posted: Fri Jun 12, 2009 11:28 pm
by Steph_Parker
Canuck eh wrote:I think I can, I think I can
yes you can, yes you can.
Re: Sunday 14 June 2009
Posted: Sat Jun 13, 2009 1:06 am
by vicvic
Steph_Parker wrote:Canuck eh wrote:I think I can, I think I can
yes you can, yes you can.
how about you
Re: Sunday 14 June 2009
Posted: Sat Jun 13, 2009 8:51 pm
by Steph_Parker
vicvic wrote:Steph_Parker wrote:Canuck eh wrote:I think I can, I think I can
yes you can, yes you can.
how about you
i'm tired.
Re: Sunday 14 June 2009
Posted: Sat Jun 13, 2009 10:13 pm
by M.Hunter
won't be going tomorrow.. have got things to do...
Re: Sunday 14 June 2009
Posted: Sat Jun 13, 2009 11:00 pm
by xarope
I should be ok, managed to finish up a lot of stuff late last night and early this morning, hence why I managed to make an appearance at CFSG. Tomorrow I'll still be at work, but I think I only have about 3 hours of work to get through (budgeted 4 hours, which takes me to just before 5pm), fingers crossed.
Whichever WOD is fine by me.
Re: Sunday 14 June 2009
Posted: Sun Jun 14, 2009 6:58 am
by vicvic
i will come if i managed to wake up on time
Re: Sunday 14 June 2009
Posted: Sun Jun 14, 2009 11:04 am
by Twxian
will be coming
Re: Sunday 14 June 2009
Posted: Sun Jun 14, 2009 11:09 am
by Sufian
coming also.
Re: Sunday 14 June 2009
Posted: Sun Jun 14, 2009 1:12 pm
by peter
won't be coming today
Re: Sunday 14 June 2009
Posted: Sun Jun 14, 2009 4:08 pm
by vicvic
i'll be late
Re: Sunday 14 June 2009
Posted: Sun Jun 14, 2009 4:14 pm
by galapogos
I'll be a bit late also, leaving in 5-10min.
Elton and mom are coming, so Phing I hope you have some 8-12kg KBs.
Re: Sunday 14 June 2009
Posted: Sun Jun 14, 2009 4:17 pm
by xarope
argh, I only brought 2x16kgs (Keith's and mine). And I'm at the office.
Re: Sunday 14 June 2009
Posted: Sun Jun 14, 2009 10:07 pm
by xarope
Preparation:
~20m sprints tag team between 7 people (I did 10 sprints, ~6mins)
Rock Lee 21:
21 Pullups
21 1H Swings 16kg KB
21 1H OH Lunges 16kg KB
21 Ring Dips
21 KTE
21 C+J 16kg KB
21 Burpees
Some people did 21 reps, the rest did 3 rounds of 7
Times:
Sufian 729 (21 reps with 20kg KB)
Keith 8:35
Goi 8:43
Rock Lee 9:01 (21 reps with 20kg KB)
Phing 10:21 (21 reps)
Audrey 13:50
Weixian 14:10
Elton 15:27
Finishers: Leg Matrix
24 squats
24 lunges (12 each leg)
24 jump squats
24 jump lunges (12 each leg)
Re: Sunday 14 June 2009
Posted: Mon Jun 15, 2009 8:24 pm
by Bryan
wah wei xian so fast...
Re: Sunday 14 June 2009
Posted: Mon Jun 15, 2009 10:36 pm
by Twxian
wah trying to suan moi ...