Sunday, 13 January 2013

Monday the 14th of January

Strength

Deadlift

Skill

Muscle Up Progression

Deadhang Pull ups - weighted pull ups
Ring Dips -weighted ring dips



Workout

Mini Cindy
Amrap 10 minutes

5 Pull Ups
10 Push Ups
15 Squats

Lifting Workout

15 minutes

3 x 5 Strict Press
3 x 5 Push Press
3 x 5 Push Jerk




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2 comments:

  1. CFWD Coach14 January 2013 at 13:52

    Results of todays workouts

    Wod 1

    Debbie - 5 Rounds
    Dave - 6 Rounds
    Yvonne 5 plus 5 pull ups
    Ray red band 9 rounds
    Sean Og - 18 rounds rx'd
    Mick Mc - 9 rounds rx'd
    Grahame - 9 plus 7 push ups ( blue band)
    Paul M - 11 plus 3 pull ups rx'd
    John K - 10 plus 8 Push ups rx'd
    Karen - 7 rounds (black band )
    John n - 8 plus 14 air squats
    Mick C - 9 plus 1 pull up rx'd

    Workout 2

    Debbie 20kg
    Dave 20kg
    Lorna 50kg
    Yvonne 30kg
    Ray 37.5kg
    Sean Og 75kg
    John K 75kg
    Mick Mc 60kg
    Grahame 50kg
    John N 35kg
    Mick C 57.5kg
    Paul M 70kg
    Karen 12kg

    ReplyDelete
  2. Scot14 January 2013 at 14:08

    Great work everyone !!
    Nice numbers

    ReplyDelete

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