22nd March – Saturday sesh

22 03 2014

image

Tim on Kb swings @16kg, 1st session
Me hang cleans @ 30kg

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11th January

11 01 2014

15kg plate
28kg kb

Scaled
Unweighted tgu
Unweighted lunge





28th September – Sat Sesh

19 10 2013

Warmup
10 Squats
10 Pushups
10 situps

WOD
21/15/9
Squats
pushups
Knees to elbow* (ea leg .5 ct)
situps
Burpees/tuck jumps

*Knees to elbow in this case is pushup positions and bringing the knee up to the elbow opening up the hips, all the while not letting the moving foot touch the ground.

CT – 11:19
SB – 24:35
BJ – 17:45
TJ – somewhere between T and S





7th September – sat sesh

2 10 2013

Warmup 3x
10 squats
10 pushups
10 situps

WOD
10 Squat Thrust/tuck jump (boz)
10 Sq Thrust + 10 thruster (20/5)
10 Sq Thrust + 10 thruster (20/5) + 60s plank
10 Sq Thrust + 10 thruster (20/5) + 60s plank + 10 Burpees/box jumps (boz)
10 Sq Thrust + 10 thruster (20/5) + 60s plank + 10 Burpees/box jumps (boz)
10 Sq Thrust + 10 thruster (20/5) + 60s plank
10 Sq Thrust + 10 thruster (20/5)
10 Squat Thrust/tuck jump (boz)

CT 13:14
BJ 14:16
TJ 15:55





31st August – Sat Sesh

1 10 2013

Warmup
Bullet proof shoulders
50 Skips
3x
10 squats
10 situps

WOD
Kettlebell kalsu
5 min rest
then
“Annie”
50/40/30/20/10
Double unders
situps

Score was total time
CT 18:06 split 4:54 (24kg KB)
BJ 21:43 split 4:57(6kg kb)
TJ 21:54 split 6:28 (8kg)





24th August – Sat Sesh

17 09 2013

Warmup
BP Shoulders
3x
10 Squats
10 Situps
10 push ups

WOD
5RFT
Skips/D.unders 70/35
walking lunge 12 ea leg
push press 12 (5/48)

CT 15:35
BJ 19:54

5 burpee penalty for every time knee does not hit the ground on lunge
Tiff scored 15!





August 17th – sat sesh

12 09 2013

Warmup
Bullet proof shoulders
Shoulder press 5×5
situps 10

WOD
3RFT

20 step ups (CT 16kg weight vest)
30s v-sit hold / CT V-ups
10 turkish getups (Boz 2.5/Chris 28)
15 Kb swings (6/28)

BJ – 18:28
CT – 22:51