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

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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