Strength
Build up to a heavy
1 Clean + 2 Push Jerk + 1 Split Jerk
METCON
1-2-3-4-5-6-7-8-9-10
Power Clean (60/40KG)
Front Squat
STOH
Post Score Below!!
WOD 3-12-14
15 thoughts on ““WOD 3-12-14””
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I have been on Cameron's fr23 athletics online programming for over a year now and have had mass gains in strength and cardio vascular endurance. The programming is great for me because it is tailored to my weaknesses and skills which I need to improve. I have competed in a number competitions over the past year and I feel I have gone into each of these in the best physical condition I could possibly have been in. Thanks coach Cam.
"Will Smith" FR23 Athletics Athlete
TESTIMONIALS
43kg for the 1 clean, 2 push jerk & 1 split jerk, can’t believe I got that weight, a PB I really didn’t expect to get!!! Yay!
Enjoyed the WOD, great working with Lynn, we got it done in 9:55.
Well done Lorraine and Lynn thats’s absolutely brill!
37.5kg for the clean and jerks. Not sure what our time was? Fair play to those who did the whole wod themselves. Would not have been pretty!
55kg on on 1 C +2 PJ + 1 SJ
13:41 in WOD with 40KG on bar. Well done, Ed!
70kg for strength and timed out on the wod. Got to 10 power cleans within the 20 min.
50kg for 1clean, 2Push and 1 split
14.37 for WOD.
Tough Workout!!
Got 35kg for strength, completed WOD with 30kg on bar in 21mins at 7am this morning (nearly died)
Well done Fiona, you did great! Great start to the day!
Got 33kg for strength, delighted with that PB. Thanks Edel for pushing me, I’d have stuck with 30.5kg otherwise!! Got WOD done in 16:46 I think, with 25.5kg. Looking forward to having a rest tomorrow.
70kg for the 1 clean, 2 push jerk & 1 split jerk.
14 mins flat for the WOD with Steve, what a team, we pushed it hard, as it was a very tough one, That combination one clean and jerks, front squats and STOH were nasty but I should be used to it by now, all of the WODs are nasty.
And there was me thinking when I walked in and saw no rig that it would be a handy session.
I am beginning to dread what the pre meal workout will be on Saturday night at Christmas party, Edel and Cameron might just take a night off but then again I doubt it !!!!!!!!!!!!
Got 55kg for the strength and was all alone tonight but managed to finish the WOD in 19:58 with 35kg on the bar. ’twas rough enough tonight
65 for strength. Didnt check time for wod. Enjoyed it. must go in one sat for team wod. Fair play ronan for writing the longest post i have ever seen
55kg for clean & jerk. WOD in 12.32 with 35kg on the bar for all 10 rounds and 55 painful reps!!!
Just to clarify…55 reps of clean, squat & stoh…165 in total!! Still reliving the pain
I got the same feels Laurna, shoulders gonna be sore tomorrow!!
60kg for clean , push jerk & split jerk. Great effort in WOD by Ronan although unsure if 50kg was good idea – unsure of time , as thought from board we did it in 12:45 – irrespective completed but already feeling the aches emerging !!
102.5kg for Strength. 14.22 for wod, RX. Hard work