Fri, 7 Jan 2011

3 sets:
- 15 burpees
- 25 kettlebell swings (unbroken), 24kg/16kg
- Run 800m @ 90%

Rest after each round by walking 800m. Time each round, try to go faster each time.

By CFV · In WODs

4 Responses to “Influenced by OPT”

1. Anthony Smith says:

   January 7, 2011 at 11:07 am

   6am
   
   Name, Rd1, Rd2, Rd3
   
   Vanessa – 6.45, 7.04, 7.28 16Kg
   Yen – 8.02, 8.51, 9.06 12kg
   Tim F – 5.32, 5.26, 5.26 24Kg
   John K – 4.37, 4.50, 4.55 24Kg
   George – 5.47, 5.58, 6.07 24Kg
   Alicia – 6.10, 6.09, 6.21 12Kg
   Keith – 5.09, 5.21, 5.14 16Kg
   Andrew – 6.09, 6.10 6.25 16Kg

   Really solid consistent work from the morning crew…. everyone pushed themselves which is a wonderful thing to watch…. keep it up!!!
2. Simon Hampson says:

   January 7, 2011 at 1:02 pm

   Did this at Princess Park with no KB so I altered it slightly:
   3 sets:
   - 15 burpees
   - 25 squat (unbroken)
   - 10 supine chest to bar pull-ups (using fence rail around oval)
   - Run 800m @ 90%
   Rest after each round by walking 800m. Time each round, try to go faster each time.
   Times:
   6.05.1 / 5.36.0 / 5.25.7
   Cheers,
   Simon
3. Anthony Smith says:

   January 7, 2011 at 1:31 pm

   12.30pm
   
   Name, Rd1, Rd2, Rd3
   
   Lino – 4:59, 4:56, 5:03
   Toni – 5:05, 5:01, 4:56
   Gianna – 5:20, 5:24, 5:23

   Sensational efforts from lunchtime class… couldn’t have asked for more.
4. Jason Arnel says:

   January 7, 2011 at 6:54 pm

   5:30pm

   Name-Rd1,Rd2,Rd3
   Clare-5:38,6:30,6:20 16kg
   Trish-5:37,6:01 16kg,6:10 12Kg (Row)
   Chris M-5:16,6:22,7:05 16kg
   Reece-5:31,5:56,7:05(Row 1000m last round) 20kg
   Sal-6:51,7:03,7:51 24kg
   Tom H-5:48,5:36,5:36 12kg
   Aran F-5:43,5:32,5:44 20kg
   Elif-6:01,8:18,7:51 12kg

   Awesome effort from 5:30 class, great intensity!