Måned: desember 2011

Årets siste bad 🙂

Emilie «Hardcore» Vu  

Remember to book on for;   «The last swim of the year»    Saturday 13.00

Henrik doing «Big Guns» …. Biceps curl 🙂

Warm up 3x 200m Row @ 90 % WOD 1. Round 30 cal Row 30 Burpees 3 Rope climbs 30 KB Swings 24kg/16kg   2. Round 20 cal Row 20 Burpees 2 Rope climbs 20 KB Swings 24kg/16kg   3. Round 10 cal Row 10 Burpees 1 Rope climbs 10 KB Swings  

You think Dave is strong? Look at his little one! Proper strong… Strength Push Press 3 rep max Metcon 21-15-9 HSPU Ring Push up. Was a cruel day for most! Fun though. Remember last day to order any Reebok gear is tomorrow! so come check out the catalog if your keen.

60 sec work 30 rest 30,20,10 Abat mat butterfly sit ups/plank 21,14,7 GHD Situps/ Bent knee hang hold 30,20,10 Plank knee touches/ Superman 24,14,7 Knee 2 Elbow/ Leg lift 30,20,10 Floor Wiper/ Side Plank 21,14,7 Russian Twist / Side Plank Good luck for everyone tomorrow!!

5 rounds of… Row 400. Rest 1:30 min. then 10 min kettle bell snatch test. Buy out 2min Double Under test. Great day! Welcome back ROD! Did a surprise workout for him!

The future …………..