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Monday, 16 June 2008 22:09 |
Ok I admit it I changed the name........................
Going home, "lung buster" just did not seem right so I named it afetr first past the post - Mack.
W.O.D 16.6.08
For Time
10 press ups
Sprint (course marked 75 paces)
Recover with walk /jog back
Max sprints in 20 minutes - only count sprints not recovery runs/walks
Tier 1
Mack 1st in- 20 sprints
Clint 20 sprints
Huw 19 sprints
Rachel 19 sprints
Martin 19 sprints
Tier 2
Fiona 17
Saph 16
Alex16
Mark Gr 15
Sylvain 15
Paul Gb lost count estimate 19
Bye the way................
I paced the course at 75 paces (approx meters) the fastest covered 3 kilometers (est) and did 200 press ups in 20 minutes.
Well done guys (and ladies)
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Thursday, 22 May 2008 17:13 |
"Mackenzie" Monday WOD
You will need
MEASURED DISTANCE OF EITHER 200 METERS OR 400 METERS
A stop watch
Flat location
A warm up
For Time 1600 meters interval training.
A Full Mackenzie
Run 400 meters full pace.
Rest as neccessary Repeat for 4 cycles (1600 meters)
A 'Lite' Mackenzie
Run 200 meters
Rest as necessary
Repeat 8 times (1600 meters)
Doubles rest frequency
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Thursday, 22 May 2008 00:00 |
"Rachel"
You will need
1 kettle bell 16 kg or a dumbell 16 kg.
A flat area allowing 100 meters run each way.
Pull up bar or substitute x2 sumo squat high pull per pull up.
A stop watch
Five rounds for time:
Run 200 meters (100 each way)
American Kettlebell swings X 25
10 pull ups (rest as needed) OR 20 Sumo High pulls
Post your time on the forum stating weather you do pull ups or Sumo high pulls
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Tuesday, 01 April 2008 06:28 |
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Students completed MERCY for time today with outstanding results. The previous record of 17.23 was shattered by...
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WODs
