Wendler and KettleBells
Mon, 2 May 2011
The start of a new Wendler 531 cycle is back!
Deadlift 5, 5, Max
Then…
Complete 3 rounds for time:
- 10 KB Swings
- 10 Squats with KB in rack position – right
- ½ Gasser
- 10 KB Swings
- 10 Squats with KB in rack position – left
- ½ Gasser
Scaling
- Level 0 – 16kg/12kg
- Level 1 – 24kg/20kg
- Level 2+ – 32kg/24kg
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6am Class
Name: Deadlift / WOD Time
George: 105,120,135 x 6 / 12:10 (32kg)
Andrew W: 100,120,135 x 7 / 9:32 (20kg)
Andy L: 105,125,135 x 8 / 10:04 (24kg)
Ian: 105,125,135 x 13 / 13:05 (24kg)
Jimmy: 105,125,135 x 5 / 11:19 (24kg)
Jon D: 70,80,90 x 12 / 11:45 (16kg)
Andrew F: 70,80,90 x 7 / 10:45 (20kg)
Arwen: 40,50,57.5 x 5 / 9:58 (12kg)
Bridget: 40,50,57.5 x 5 / 11:14 (12kg)
Jess B: Mobility / 8:55 (12kg)
Katrine: 57.5,70,80 x 8 / 11:10 (12kg)
Kathleen: 40,50,60 x 8 / 12:45 (12kg)
Mike M: 50,60,70 x 11 / 8:58 (16kg)
Kaaren: 55,62.5,72.5 x 5 / 10:49 (?)
Bobby: 80,90,105 x 5 / 12:49 (24kg)
Keith: 67.5,80,90,105 x ? / 9:46 (16kg)
Tim F: 80,92.5,107.5 x 8 / 10:47 (24kg)
Vanessa: 57.5,67.5,75 x 8 / 11:01 (12kg)
John K: 105,120,135 x 13 / 11:58 (32kg)
Great class today, everyones technique was looking awesome. Just a little note, remember to keep your head in more of a neutral position (like you would if you were standing tall). Try and avoid looking up, we want to keep the spine nice and straight from head to tail
12:30pm
Soula: 80,90,105 x (?) / 8:45 (24kg)
Fleur: 52.5,60,65 x 5 / 9:39 (12kg)
Michele: 52.5,60,65 x 4 / 8:53 (16kg)
Peter W: 115,122,140 x 10 / 10:27 (32kg)
Christian: 60,70,80 x 13 / 9:31 (16kg)
Ang: 25,35,45 x 5 (Tech) / 15:02 (8kg)
Beck: 57.5,65,72.5 x 8 / 9:54 (12kg)
Kate: 57.5,65,72.5 x 9 / 10:07 (12kg)
Training out of my garage
all measuremnts in kilos
Me: 130,145,170 x 4 / 10:40 (32kg)
Gf: 65,67.5,80 x10 / 9:30 (16kg)