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Saturday 29 August 2009

Posted by The Coach on August 28th, 2009

Strength
Press
5-5-5 reps
then
10-7-4 reps

Post loads to comments

WOD
3 rounds for time of:
Row 250m
16kg Double Kettlebell Thruster, 10 reps
Pull Up, 15 reps

Post time to comments

IMG_0601
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3 Responses to “Saturday 29 August 2009”

  1. Biljana said

    Warm Up – 1km row & Mobility stretches

    Strength
    Press 5-5-5
    32.5/ 33.5 F on rep 5 / 33.5

    then 10-7-4 @ 20kg

    WOD: 3 rounds for time of:
    Row, 500m
    12kg Double KB Thrusters, 10 reps
    Pull Up, 15 reps (Blue Band)

    10:23 min

  2. Biljana said

    oops 😯 – should be row 250m

  3. Nikk said

    Warm Up

    Row 1000m then

    Press
    5-5-5 reps @ 15,17.5,17.5 (PB) 🙂
    then
    10-7-4 reps @ 10kg

    “WOD”
    3 rounds for time of:
    Row 250m
    4kg Double Kettlebell Thruster, 10 reps
    Pull Up, 15 reps (round 1 R/b)
    (round 2 & 3 orange band) PB 🙂

    Time 11.03 🙂

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