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Posted by The Cell on August 14th, 2009
Skill Work
Burgener warm-up
5 sets of:
3-Position Power Snatch + 1 Overhead Squat
(Power Snatch from the High Hang, Hang and the Floor, followed by an Overhead Squat)
WOD
5-10-15-20 rep rounds for time of:
Jingle Jangles
Knees to Elbows
24kg Kettlebell Swing
Pull Up
Post time to comments
Combat class
warmup 600m run, 10 each situp push up squats
mobility
wod
16 rounds, 1 min per round = 16 mins
2 x 16 rounds with 2 min rest between rounds
1. Row
2. Speedball
3. Burpee tuck jumps
4. Bag work kick-knee-elbow
5. Russian twist dumbell 8 kg
6. Upper cuts
7. Overhead bar hold 15 kg
8. 10 bag punches and shoot
9. Grappler twists
10. Sledge swings
11. Med ball burpee
12. air dyne
13. Kb rack holds 2x12kg
14. Ground n pound – 10 punches, 2 passovers, 1 pushup
15. Wrist roller
16. 8 kg renegade man makers
9am class
warmup
3 rounds
50 skips
3 burpees
15m bear crawl
10 swings
skill
3 posi power snatches + 1 ohead squat
wod
5-10-15-20
jingle jangles
K to C on bench
16 kg kb swings
body rows on bar rack not to full extension
7:55
500m run with the dogs when I got home
Warm Up: 3 rounds of
50 skips
3 Burpees
15m Bear Crawl
10 x 12kg KB Swings
Skill Work:
5 sets of 3 position Power Snatch & OHS (Hang, High Hang & Floor)
15kg Ladies Bar for all rounds
WOD: 5-10-15-20 rep rounds for time of:
Jingle Jangles
Knees to Elbows
12kg KB Swing
Pull Ups
11:37 min
did you do the combat conditioning then a wod class, chanel?
you’re crazy.
did conditioning class as above, ‘cept in a different order.
chanel also left out the 60 odd burpees we did when people didn’t move between rounds fast enough
now i’m making beef jerky, mowing the lawn, fixing the stupid lawnmower, mowing more lawn, probably fixing lawmower again, then eating beef jerky.
Warm Up: 3 rounds of
50 skips
3 Burpees
15m Bear Crawl
8kg KB Swings
Skill Work
5 sets of:
3-Position Power Snatch + 1 Overhead Squat
(Power Snatch from the High Hang, Hang and the Floor, followed by an Overhead Squat)
WOD
5-10-15-20 rep rounds for time of:
Jingle Jangles
Knees to Elbows
8kg Kettlebell Swing
Pull Up
Time = 10.46minutez
:)
Thnx 2 Stef 4 da wod
gusman r u feeling alright? i thought today was bacon explosion day?
mate, it’s time for new adventures in meat… today is beef jerky
tomorrow is american style pulled pork
the bacon explosion will be back.
Yep, combat n 9 am wod – it wasn’t actually that bad
I will make bacon explosion one day
no bacon explosion ;(
NUMBERS1111 I mean exclaimation marks…
SS