Wed, 30 Dec 2009

Strength/power
3 sets of max ring dips
3 sets of max ring pull-ups

WOD
4 rounds:

• 400m run
• 50 squats

By Adam · In WODs

4 Responses to “Run, squats”

1. Adam Stanecki says:

   December 30, 2009 at 10:57 am

   6am with Ben

   Name | max. dips | max. pull-ups | WOD

   Roland | 6 | 2 | 18:50
   Derek | 7 | 2 | 13:26
   Vebica | 8 | 3 | 14:07
   Michaela | 8 | 7 | 15:58

   A big thanks to Ben for covering a few classes over the holiday period. Lots of great feedback from members!
2. Adam Stanecki says:

   December 30, 2009 at 1:41 pm

   By the time it got to 12:30 the temperature had hit 34. So, we decided to scale the WOD back to 2 rounds of 4x50m sprint & 50 squats. The strength component stayed the same.

   Name | dips | pull-ups | WOD

   Craig | 17,13,14 | 11,12,7 | 4:52
   Matt | 15,11,12 | 12,6,7 | 4:57
   Joe | 12,9,10 | 7,8,6 | 5:00
   Maggie | dip tech | bar+red band 7,6,7 | 5:34

   Thank you and welcome to Simon who dropped in just before class, did his first intro session immediately and then stayed to watch some of the class.
3. Rowan Seddon says:

   December 30, 2009 at 11:12 pm

   Strength:
   max dips: 6,6,6
   max ring pull ups: 6,5,5

   WOD: 19:31
   Wod absolutely sucked in the heat.
4. Adam Stanecki says:

   December 31, 2009 at 5:47 am

   6pm with Ben

   Eu Jin – max dips: 14, max p/u: 5, WOD: 15:51
   Christian F – max dips: 9, max p/u: 6, WOD: 19:39