Sunday, August 9, 2009

Sunday WOD

Today was the first Sunday session after a while of not having them.

WOD was: find your 1RM Power Clean Errica and Kimmie got 36kg, Chris 65kg, Steve 75kg and I nailed a PB 90kg.

then we did 15-12-9 Power clean 70% of 1RM and Clap Push Ups(normal Push Ups for the girls)

Steve 4:12
Brett 5:05
Kim 5:28
Errica 5:30
Chris 5:38

That was good Fun.
Tomorrow rest for sure!


Chris said...

Was awesome guys. Thanks for the work out. Clapping Push Ups are something I'd like to get better at for sure.

Ducked out the back while you guys were chasing your max weights and practiced my Double Unders. They're becoming easier for me. I just need to string them together now.

Steve_M/26/171cm/72kg said...

good stuff yesterday brett, lot of things to take home on the cleans.

Brett_M/30/181cm/84kg said...

I noticed you sneaked off mate, glad you were keeping busy I was worried you might have been taking a quick nap :)

I agree Steve Sunday was good and just picking on other people helps you identify your own faults better in my opinion.

Graeme_M/30/1.78m/100kg said...

double unders are the devil.....

did a random mash today since i'm at home and have the kids:
for time
50 DU buy in
3 rnds of
15 ring dips with orange band assist,
10 x 24kg KB america swings,
5 HSPU assisted blue band and orange over shoulders,
50 DU cash out

10:35, the second lot of DU's were a mission, couldn't get more than 5 strung together arms were killing.
But i am getting them down pat, i think i had the buy in set done i a little over 1:30...