Jul 05
1/07/10
Strength
OV Squats
W.O.D
Diane
21/15/9
Deadlift @ 100
H.S.P.U
Jun 26
24/06/10
Strength
Deadlift
5-5-5-3-3-3
W.O.D 3 rounds for time
400m run
10 Kb clean and press
10 Lunges with the KB
10 Box step ups with the Kb
Jun 26
22/06/10
Strength
Back Squats
5-5-5-3-3-3
W.O.D. 3 rounds for time
20 Kb swings
20 Push ups ( first round alligator, second – diamond, third- regular)
20 Kte
Jun 26
15/06/10
Strength
Weighted Pull ups 3 X5
Weigthed Dips 3X5
W.O.D.
6 - 150m sprints with a 2 min rest between
Jun 12
10/06/10
Strength
OH Squat
5 5 5 5 5 5
W.O.D
4 rounds for time
10 Db Clusters
15 Box jumps (1/4 squat, pause, jump)
Jun 10
In Style
Cool picture of Stephan who trains with me at the gym,riding with www.021racing.com, Stephan is on a new bike(Sunn Radical) from Mylie at Weldon suspension in Kinsale (http://www.facebook.com/people/Weldon-Bicycle-Suspension/100000851272181). Fast
Loving competition is part of the reason a lot of people come to train at Gravity and while its not a requisite it definitely shows up in the wods’ My job of course is to ensure that clients still show proper technique while under physical and mental stress, and try to give them room to bring a little bit of their individual style.
Eat Well, Train well, Live well
Kevin
Cheers to Ross and Darrell for the photo
Jun 02
1/0610
Its June 
Strength
Back Squat 5 5 5 5 5 or 5 5 5 3 3 3 depending on proficiency here
W.O.D.
Tag team
P1 200m run with loaded wheelbarrrow
P2 Tire flip and jump through till P1 returns.
May 27
27/5/10
Skill – Kb clean
STRENGTH
Kb floor press
5 5 5 5 5 – (5 each hand 1 set)
W.O.D.
10 Kb swings, 1 Burpee
9 Kb swings, 2 Burpees
etc
Tags
400m air squats back squats boxjumps box step ups burpees clean clusters db deadlift diane dips floor press front squat helen hspu kb swings kte ovh squat pistols press pull ups push press pushups Racing run sdhp Sprints squats supine ring pulls tabata tag team tgu tiredrag tire flip wheelbarrow