March 26, 2012
Mon 26 March 12
By admin
in workouts
with 16 comments
Today’s Workout of the Day is:
On the min every min for 7 mins:
1 Power Snatch (0/35)
2 Hang Power Snatch
Rest 1 min
AMRAP 5 mins:
20m OHW Lunge (20/10)
7 Burpee Pull ups
Rest 1 min
In 3 min
Run 200m
Max rep Double-Unders
Post your scores to comments
Check out the noticeboard for details about our next social 
@ Smut: congratz with your placing for the regionals! A very good job!!!
Thanks Bastiaan. Now the hard work begins.
Well done Smut on your regionals qualification
Best of luck for the next few months of hard training!!!
Snatch 40kg (should have went to 45 at least, was a complete pussy this morning)
AMRAP 1: 2rds 10m OHL
AMRAP 2: 67 DU’s
Well done Jonny! Superb!
can everyone please read the new message along the top of MindBody when you log in.
45kg for the Power/hand snatch
AMRAP 5min: 2 rds+ 6 Burpee pull up
AMRAP 3min: 68DU’s (didn’t realise my laces were undone)
All 7 rounds with 50kg
Then 2 rounds and 10m
Then 85 double indeed
Not feeling it today back and forearms are still uber sore from the strongman cert :’(
Unders
45 kg
2 rounds minus 4 bp pu @ 20kg
28 du
45kg for power snatches
AMRAP 5min: 2 rounds 5burpee pull ups
3min: 72DU
50kg snatch
5min amrap 2rnds 20m ohl
3min amrap 94 du’s
50kg snatches
5min AMRAP: 2 rounds 5 burpee pull ups (though there where several no reps on the burpees, chest didn’t touch the ground)
3min AMRAP: 121DU
only 20kg for snatches — should of gone heavier but was scared to after a week off!
5 min AMRAP —- all I.m admittin to is that I hate walkin lunges.
3 min AMRAP—– a measly 16DUs. thanx Helzy, must practise, must practise, must practise!!
50Kg snatches
5min WOD: 3Rds + 10m OHL @ 20Kg
3min WOD: 70 Du’s
30 kg snatches
5min wod : 2rds + 10m ohl @ 10kg
3min wod : 31 du’s
25kg Snatches (could have gone heavier)
5min WOD: 1Rd 5burpee OHWL @ 10kg
3min WOD: 0 DU (longer skipping rope needed and alot more practice)