3rd August – Sat Sesh

8 08 2013

Warmup
3x
10 Squats
10 Situps
2 min skipping

WOD
With a continuous running clock, each minute do n+2 jumping squats. Where n is the number of reps completed on the last minute. You finish when you cannot complete the number of reps before the next minute.

Then Run 1km
Score is:
Final J squat round
1km time
Boz – 16+14, 17:20 TT
CT 26, 18:25 TT (16kg b.bag)
SB 20+8, 20:48 TT (12kg weight vest)

Advertisements




11th July

16 07 2013

Warmup
Bp Shoulders
10 Squats
3×5 pullups
10 kb swings

WOD
21/15/9

HSPU
KB Swings (32)
jumping squats (16)

WOD – 8:20





29th June – Sat Sesh

1 07 2013

Warmup
Ab Wheel Rollout 5
Skipping

WOD
21/18/15/12/9/6/3
3/6/9/12/15/18/21
KB Swings (24, 16)
Jumping Squats (16)
25 Double Unders/50 Skips ea round

Scaled
21/15/9
Kb swings
Squats
50 skips ea round

CT – 12:09
SB – 19:46
TJ – 10:03





19th June

19 06 2013

Warmup
Armstrong D1

WOD
DIYWOD
“Rozanne”
50,40,30,20,10

Goblet Sq (35lbs / 25lbs) (used bulgarian bag and jumping squats)
Situps

Body – good although tired
Sleep – 5 hours
Food – not bad, no crap
WOD – 11:45
Armstrong – 12,8,6,5,5





What date?

22 05 2013

April or early May 2013

First of the saturday sessions at my place.

Warmup
3x
10 Squats
10 situps
10 pushups

WOD
3RFT

20 walking lunges (1/2 count)
10 Burpees / tuck jumps (Boz scaled)
10 dips (box)
20 Jumping squats (CT – 24kg kb)
200m run

CT – with 12kg weight vest
Shane – 16kg bbag for jumping squats





Saturday 16/2/13

18 02 2013

Warmup
3x
10 pushups
10 squats
then 2 mins skipping
WOD
21-18-15-12-9-6-3 reps of:
Weighted stepup 20″ box(12kg weight vest)
jumping squats (12kg weight vest)
KB Swings (32+12kg weight vest)





Tuesday 22/1/13

22 01 2013

Warmup
10 Squats
10 pushups
20 d/unders

WOD (Courtesy of Bodeefit)
Wearing 12kg weight vest (my personal touch)
10 rounds of:
10 Jumping Squats
10 Squat thrusts (Plank jumps they call em)
10 Step Ups