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Saturday 05 September 2009

Posted by The Coach on September 4th, 2009

Strength
Press
5-5-5 reps
then
12-9-6 reps

Post loads to comments

WOD
10-8-6-4-2 reps for time of:
100kg Deadlift
24kg Double Kettlebell Floor Press
24kg Double Kettlebell Clean

Post time to comments

IMG_1209

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6 Responses to “Saturday 05 September 2009”

  1. Pete Yeates said

    Warm-up = Mobility drills, Burgener, Press x 5 @ 15kg, 25, 30, Deadlif x 5 @ 45kg, 65.
    Press 5,5,5 @ 35, 37.5, 37.5kg
    Press 12, 9, 6 @ 30kg

    WOD scaled to:
    10, 8, 6, 4, 2 rft
    80kg Deadlift
    Double 16kg KB floor press
    Double 16 kg KB Clean

    Time = 6:53

  2. Nikk said

    Warm Up

    Row 1000m

    Strength
    Press
    5-5-5 reps @ 17.5,20,21 PB ๐Ÿ™‚
    then
    12-9-6 reps @ 15,15,15 PB ๐Ÿ™‚

    WOD

    10-8-6-4-2 reps for time of:
    30kg Deadlift PB ๐Ÿ™‚
    6kg Double Dumbell Floor Press
    8kg Double Kettlebell Clean

    Time=5:39 ๐Ÿ˜ฏ

    Storm y didn’t u give Jason Burpees for mucking around( LOL ) ๐Ÿ˜ฏ

  3. Jason said

    Press
    3-3-3
    55-57.5-60kg
    12-9-6
    42.5x-40x-40kgs
    Had nothing keft on these ones. Did all reps, but the sets were broken so are fails.

    WOD
    As rx’d
    7.33 (I think)
    Goal was sub 5 mins, but the floor press smoked me.

    Great job by Shaun, I was trying to stick with him but he smashed me!

  4. gus said

    ha! in the pictures again… a bit more sneakily this time

    today = gardening

  5. Biljana said

    Warm Up
    1000m Row

    Press 5-5-5
    25/27.5/30

    then Press 12-9-6 @ 20kg

    WOD – 10,8,6,4,2 reps for time of:
    80kg Deadlift
    12kg Double KB Floor Press
    12kg Double KB Clean

    5:56 Happy with this one and have had a good week all round. ๐Ÿ™‚ Something to be said for the back off week I had the week before.

    Jase – was really cool to see you on the floor doing todays WOD side by side with the 10am crew. Walking the walk not just talking it up!!

  6. andrew said

    kudos to jane for today…not only did she do the combat class and the 09:00 WOD but she cycled to & fm the cell fm floreat..she has set the new gold standard…btw you guys forgot her b’day as she is a september baby (like the best of us) to make good on this or there will be burpees…

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