WOD: Saturday

by | Mar 18, 2011 | CF42s Workout of the Day | 2 comments

Open Gym at 0700 due to South East Cape Walk. This will not be a coached session. Come in and work on skills or catch-up on a WOD.


2 Comments

  1. Chops on March 19, 2011 at 09:35

    7am Open Gym

    “Weaver”

    Four rounds for time of:
    10 L-pull-ups
    15 Push-ups
    15 Chest to bar Pull-ups
    15 Push-ups
    20 Pull-ups
    15 Push-ups

    Finisher: 50 Wall Ball for Time

    Mel: 24.20 (Blue Band) / 3.15 (3kg)
    Jerka: 24.15 (Green Band) / 3.12 (6kg)
    Cam: 22.51 (HK L pull ups) / 1.40 rxd
    Chops: 27.13 (1 HK L pull ups) / 3.01 rxd
    Russ: 18.38 rxd / 3.00 rxd

  2. Russell on March 19, 2011 at 18:55

    Uni Gym

    Front squat 3-3-3-3-3 reps
    Back squat 3-3-3-3-3 reps
    Overhead squat 3-3-3-3-3 reps

    100kg
    130kg
    80kg