"FRAN"
21-15-9 reps for time:
42kg (30kg) Thruster
Pullups
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WOD - Wednesday, 16/12/2009
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- “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, c&j, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ”
Dougie, I didn't know Aussie Bobs old man trains at the rock.
Posted by: lee klein CF Sunshine Coast | 12/16/2009 at 08:09 AM
6am
Tim C 7:54 rxd
Matt B 8:24 (32.5kg)
Mel P 6:52 (10kg/JP)
Jack G 12:01 (20kg)
Posted by: Doug A | 12/16/2009 at 08:11 AM
haha...thats where aussie bob gets all his pace from
Posted by: Doug A | 12/16/2009 at 08:20 AM
Great pic Ken!
Posted by: Jonnie L | 12/16/2009 at 09:41 AM
12.00 PM (home)
Ian H 9:37 (D/B 11kg ea, with pushups)
man this hurts :}
Posted by: Ian Hindley | 12/16/2009 at 01:29 PM
6:15pm
Ken L 6:49 (20kg/Jumping pullups)
Sahim S 5:20 (8kg DB's/Jumping pullups)
Angie A 5:25 (5kgDB's first round then BS/Jumping pullups)
Posted by: Doug A | 12/16/2009 at 08:12 PM