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Wednesday 09 September 2009

Posted by The Coach on September 8th, 2009

Strength
Back Squat
3-3-3 reps

Post loads to comments

WOD
For time:
Run 400m
then
30-20-10 reps of:
10kg Wall Ball
Walking Lunge
40kg OHS
then
Run 400m

Post time to comments

Rory & Luke

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7 Responses to “Wednesday 09 September 2009”

  1. Vicki said

    Strength
    Back Squat
    3-3-3 reps@21.5kg

    WOD
    For time:
    Row 400m
    then
    30-20-10 reps of:
    5kg Wall Ball
    Walking Lunge
    Tech bar OHS
    then
    Row 400m
    14.13 (I think, all I know is I KICKED their ASS!) 😯 Disregard the fact that I had a tech bar etc …
    Got into the driveway at home and power puked in the grass. Noice.

  2. Pete Yeates said

    Warm-up = Row 500m, Mobility drills, 100 x KB swings 16kg, Back squat x 5 @ 20kg, 40, 50, 40, 50.

    Back Squat 3,3,3 = 55kg, 60, 65 (I forgot to do Glute activation drills in the warm-up and found my right knee kept grinding until I consciously activated my glutes, which fixed the problem, so didn’t go as heavy to be on the safe side)

    WOD = 30kg OHS all else as Rx’d
    Time = 15:04

  3. The Cell said

    Warm up:
    10min airdyne +
    Mobility work – length of gym

    Then:
    10-10-10-5-5-5
    80-80-80-105-105-105kg

    Then: AS Rx’d – FOR TIME
    400m run
    Then: 30-20-10 reps of:
    10kg wallball
    Walking lunges
    40kg OHS
    Then:
    400m run
    TIME = 15.15min

    Then: UNTIMED
    10 x windscreen wipers on pull up bar +
    60m farmer carry @ 2x32kg KB
    3 rounds

    Stretch – foam roller

    *Lower back was hurting hard after today’s registered WOD! Only muscular though, the last run was more like a shuffle for the first 200m! HAHA!

    SS

    And well done to all today, especially Vicki, proud of you girl, and to Maria who hasnt trained in about 1 month (due to not being well) did really well to come back today and slog it out! Proud of you Beaut! 🙂

  4. Nikk said

    Warm Up
    Row 500m
    100 kettlebell swings 8kg

    Strength

    Back Squat
    3-3-3 reps@ 22.5,22.5,22.5

    “WOD”
    For time:
    30-20-10 reps of:
    Run 400m
    then
    3.6kg Wall Ball
    Walking Lunge
    Technique Bar OHS
    then
    Run 400m

    Time=11.14 😯

    Really happy with my time 2day, wod was heaps of fun.
    Btw, Sorry 2 adam 4 hitting ur beloved car 🙂

  5. Biljana said

    Warm Up – 1km row & 100 KB swings @8kg

    Back Squats 3-3-3
    80/82.5/85 kg

    WOD: for time
    400m Run
    30-20-10
    5kg Wall Ball
    Walking Lunges
    OHS @ 15kg
    400m Run

    I think it was 17 something (forgot to write it down oops!)

  6. Storm said

    I was running late very quick warmup, row, mobility work.

    Back Squats 3-3-3
    65/70/75

    WOD for time
    400M RUN
    30-20-10
    5KG WALL BALL
    WALKING LUNGES
    OHS WITH 20KG BAR
    400M JELLY LEG RUN

    TIME OF 14.01

  7. Quick warm up as I was a bit late

    Backsquats 3-3-3 (40/50/50)

    WOD for time
    400m run
    30-20-10
    5kg wall ball
    walking lunges
    OHS – 20kg
    400m run

    Time: 17:47

    This one was sweaty!!!

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