boring, big, broccolli, bollocks

[vegan hal]

Mate,I would highly reccommend it. We have it at work and its such and awesome way to spend your lunch hour. Stick on some fighting music and pretend that you are rocky.

that's pretty awesome to have.

yeah I just need to find a good place to hang it here.

and then put this song on.

[Anton]

14.10.2011

AM

WOD

Tabata (16 rounds of) alternating:

KB swings @ 24kg
plyo pushups


PM

Front Squat

5 x 40
5 x 60
5 x 80
3 x 100
3 x 110
3 x 122.5 PB

WOD

At the beginning of the minute do 7 KB swings @ 32 kilos
9 kg ball slams for the remainder of the minute

repeat for 10 minutes

total ball slams-----------------> 131

that was disgusting!!!

[Anton]

14.10.2011


AM

WOD

"michael"

run 800m
50 situps
50 back extensions

X 3


---------------->19.30mins


WOD 2

50 KB snatch @ 32kilo

----------------------> 2.23mins


PM


7 rounds on heavy bag

[Anton]

16.10.2011

WOD

100 x KB snatch @ 32

---------------------------> 5.05 mins

[Anton]

17.10.2011

Back squat

3 × 97.5
5 × 121
3 × 137.5
4 × 153.5

[Anton]

18.10.2011

AM

15 mins heavy bag

PM

PRESS

5 x 30
5 x 37.5
3 x 47.5
5 x 55
3 x 60


WOD

10 x front squat @ 60kg
10 x box jump
200m run

AMRAP 12 mins

-------------------> 5rounds + 10 squat + 2 box jump

Rest 3 mins

100m farmers walk with 32k KB each hand
10 Burpees

AMRAP 6 mins

-----—------------>3 rounds

[Anton]

19.10.2011

AM

WOD


10 KB swing @ 32kg
100m Run

AMRAP 6 mins

rest 2 mins

100 KB waiters walk + KB farmers walk (switch after 50m) @ 32kg
10 ball slams

AMRAP 6 minutes


----------------> 5 rounds + 2 rounds

PM

WOD


20 burpess
20 situps

X 5

----------> 11.24mins

[Anton]

20.10.2011

AM

15 mins Heavy bag

PM

Dead

5 x 80
5 x 100
5 x 120
3 x 140
3 x 160
3 x 180
6 x 190



WOD

50 squats
50 double under
50 air squats

X 3

-----------> 9.51

[Anton]

21.10.2011

OH squat

5 x 40
5 x 50
5 x 60
5 x 70
4 x 82.5 fail!

WOD

as many pullups as possible
10 ball slams @ 9kg
run 100

AMRAP 10 mins


------------> total 70 pullups

[Anton]

23.10.2011

WOD

7 Squat Clean @ 70kg
14 KB Swing @ 24kg

X 5


------------------> 15.43



B L E U R G H !!!!!

fuck me that was hard. some of the top CF dudes did it in under 5 mins. beasts!!!

[Anton]

24.10.2011


AM

15 mins heavy bag


PM

"CINDY"

5 pullups
10 pushups
15 squats

AMRAP 20 mins


----------------------->20 rounds

[Anton]

25.10.2011

AM

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 25kg
Right-arm Kettlebell snatch, 25kg
Burpees

-------------> 6.52

PM

15 mins heavy bag

[baldy]

How is the rib feeling these days?

[Anton]

How is the rib feeling these days?

Very sweet of you to ask Baldy. Pretty much fine...twinges a bit when I am pressing etc...and feels a bit sensitive when I sleep in certain positions...but all good

[Anton]

26.10.2011

100 KB clean + press @ 24kg (alternate each side)


-------------------------> 7.07