200

1 round for time

100 Air squats
75 Sit ups
50 box jumps (50cm)
25 Chin ups

Belinder – 8.33
Kylie – 9.25

Thursday strength day

8 x 3 Dead lifts
8 x 3 Front squats
5 x 5 Cleans

Overhead squat / Snatch practice

Run rusting

3 Rounds for time.

800m Run
21 Thrusters
21 KB Swings (12kg)
21 Chins
B – Rx’d 31.09 min

Running Cindy

5km
+
Cindy
AMRAP in 20mins
5 x Pull ups
10 x Push ups
15 x Squats

24/6/08
Kylie
Ride -27min (18km)
Cindy Rx’d – 16 rounds

B. 5km run rx-d 26.40
“Cindy”
B. Rx-d
13 rounds

Tuesday Rest day

HQ WOD – 9/2/09

HQ Friday 090206

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Strength 9th feb

5 x 3 Cleans
5 x 3 Weighted Chins
5 x 3 Weighted Ring dips
Practice

Sunday run

Our plan was to head out for a training ride at Dickson but the cycling gods were not on our side!

So a run it was, a venture up Mt Arawang from my place was fun…other than the super warm weather. Round trip was 1hr 25min with a load of walking on the way home (no idea on distance).

Friday rest day

“Twenty something”

400 m Row
20 push-up
20 Deadlifts
20 Pull-ups
20 Squats
20 Knee to Elbow

3 rounds for time

Deadlifts Belinder 40kgs
Deadlifts Mel 30kgs
Assisted chins

Mel 24.34
Belinder 26.34