WOD 22 August 2013

22 Aug

photo (3)Level 2

Front squat 5-5-5-5-5

Double unders – technique

For time:
30 burpees
30 pull ups
30 thrusters (30/20kg)
30 double unders
30 kettlebell swings (20/12kg)
30 wall ball
30 box jumps
30 overhead walking lunges (15/5kg)
*complete in any order but the 30 reps cannot be partitioned

Level 3

Overhead squat 5-5-5-5-5

Double unders – every minute on the minute for 5 minutes perform 40 double unders

For time:
30 burpees
30 pull ups
30 thrusters (42.5/30kg)
30 double unders
30 kettlebell swings (24/16kg)
30 wall ball
30 box jumps
30 overhead walking lunges (20/15kg)
*complete in any order but the 30 reps cannot be partitioned

Links & News

I posted on the Facebook page for more friends (please like me), or specifically Facebook friends. Basically if you are an active member of the gym and you don’t mind being tagged on the whiteboard scores or in photos then lets be Facebook BFFs. I should be easy enough to find.

Today we say goodbye again to Rita (pictured) who returns to doing lots of clever things as a Professor of the University of Pennsylvania  again tomorrow. Our very own Mary Poppins who stays until the wind changes. Usually we expect her back around Christmas time, but it’s possible we won’t this year so could be next Summer we see her again. A constant source of amusement certainly for Coach Rachel and myself with her constant apologies despite her constant displays of strength and athleticism like doing yesterday’s pull ups all strict in the metcon. We look forward to seeing you back at SE11 soon.

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