Monday, January 25, 2010

Monday 25, January 2010

Yes, it is Monday - and this Monday is like Monday's of the past....

Throwing a great WOD your way, and we are loving every second of it, well, you will when your done!

First things first - due to the size of classes now, the time tables for the class will be as follows:

Warm-up :00 to :07
Burgener warm-up :08 to :12
Demo of lifts :12 to :15
Strength :15 to :30/35
Set up for metcon :30 to :35 if strength runs over to :35 above adjust accordingly
Metcon :35 to 55/00
Cool down :55 to :05 (of the following hour)


Strength:

Over head squats

3-3-3-3-3-3

Push Press

5-5-5

Metcon: (please note the levels)

Beginner - 25-20-15-10-5
Intermediate - 40-30-20-10
Advanced - 50-40-30-20-10

Wall balls 20lbs
Kettlebell swings 20kg
Box jumps 20in
Situps

4 comments:

Katie and Casey said...

Wow, what a great WOD! Loved it.

Travis Coombs said...

Holy Mackerel that was hard! 26:39 as Rx'd. Round of 50 and 40 KB swings were done with 24 Kg KB & about half of the situps were GHD situps. Good times!

80 Kg x 2 on the OHS

60 Kg on push presses

Great job everyone!

Alena said...

Yeah - that one at round 30 was brutal! AWESOME THOUGH AWESOME AWESOME!

Chandler W said...

80kg OHS
60kg PP

19:36 as Rx

That was horrible and I loved every minute of it!