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      « WOD - Monday, 15/3/2010 | Main | WOD - Friday, 19/3/2010 »

      WOD - Wednesday, 17/3/2010

      Big Dawgs:
      21-15- and 9 reps, for time of:
      Overhead Squats 20-25kg
      Burpees
       
      The Porch:
      21-15- and 9 reps, for time of:
      Overhead Squat, 15-20kg
      Burpees
       
      Pack:
      15-12 and 9 reps, for time of:
      Power Snatch, 8-12kg
      Burpees
       
      Puppies:
      15-12 and 9 reps, for time of:
      Power Snatch, broomstick-8kg
      Burpees

      Squat practice

      Posted at 09:03 PM |

      Comments

      Feed You can follow this conversation by subscribing to the comment feed for this post.

      Cassius

      Sam H 7.21 (B/S)
      Rachel H 7.43 (B/S)
      Dakota K 7.21 (8)
      Jake J 5.54 (12)
      Montana C 5.53 (12)
      Hayley J 7.34 (8)
      Luke S 5.07 (12)


      Great Effort guys a big improvement in times from 2 months ago!!

      Posted by: Cassius | 03/17/2010 at 04:50 PM

      Cassius

      Oops left Kelsey off!!

      Kelsey S 6.06 (15)

      Posted by: Cassius | 03/17/2010 at 04:54 PM

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      • “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, c&j, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ”
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