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WOD 12-10-05

Friday, 09 December 2005

Speed, agility and metabolic conditioning...

Warm-Up: 3 rounds-

15 Burpees

15 Pushups

15 Squats

Samson Stretch x 5

Overhead Squat x 10

Workout: Mark a 15m course and perform 3 rounds of the following for time:

Shuttle run x 4 (from one end, to the other, and back counts as one)

20 Box-Jumps

Shuttle run x 4

20 Pull-Ups

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Users' Comments

Display 13 of 13 comments

1. 12-10-2005 14:33

Im going to a metal concert tonight, so ummmm yeeeeeeeeeah

ando

2. 12-10-2005 14:47

Awesome man!

I am taking my second unplanned rest day for my screwy glenohumeral joint connection...

gearsighted

3. 12-10-2005 15:04

28:30 - Minus 20 of the pullups.
Did well on everything else, still shaking like a leaf!!!
Room was short so I had to do 8 trips across each time (16) which practically made me dizzy!
Using a wide grip only pull up bar was too much of a challenge, have to work on those, never realised how narrow my grip is on a normal bar.

4. 12-10-2005 16:03

20 minutes or so to finish it...being as tired as i am i wasn't too fond of this workout... but meh ill feel good when i go to bed later...

silentrushman1357

5. 12-10-2005 16:20

Dispersed the workout throughout my gymnastics session tonight. Did the pullups on the rings, which is a great upgrade from my doorframe! :grin

SkyNative

6. 12-10-2005 17:49

did it this afternoon. i got 16 min. and then stretched for like 20 min. afterwards.

Demon

7. 12-10-2005 19:25

You're getting 16 minutes to do 60 pullups, 60 box jumps, and 24 shuttle runs?? :eek

8. 12-10-2005 19:40

yes and i probably could have done better, especially if i was in better condition right now. i was hurtin a lot but i took some strategic rests and my last 2 sets of pullups were more like 10...rest...6...rest...4.

Demon

9. 12-10-2005 19:47

a nice 3 hours pk training today. Didnt do the WOD.

leonn

10. 12-10-2005 19:52

Trained with leon, then went to the gym to train even more than leon

im battered

Skipper

11. 12-10-2005 22:17

forgot a watch or clock =O
probably around 20 - 22 minutes :]
no more classes, woo :grin

akh

12. 12-11-2005 07:09

Well my soreness is pretty much gone except that i htink it wasn't actually all soreness, i'm fairly certian i pulled or strained one of my lat muscles, so i'm goign to go get it checked out. Since i didn't want to use it anymore i went for a run outside in the snow, took some deviations form my normal route, ended up getting back in just under half an hour. So it was a good run but i need to get this muscle looked at becuase it is killing me.

Frosti

13. 12-11-2005 10:37

I drank tequilla instead of working out

pkemmie

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