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Friday 11 September 2009

Posted by The Coach on September 10th, 2009

Strength
Press
5-5-5 reps
then
15-12-9 reps

Post loads to comments

WOD
5 rnds for time of:
24kg Kettlebell Snatch, 10 reps
24kg Kettlebell Rack 21″ Box Step Up, 10 reps
Row 250m

Post time to comments

Brad - Slasher to Halo

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4 Responses to “Friday 11 September 2009”

  1. michelle said

    Warm up: Skipping practice, mobility exercises, 1 x handstand hold (still can’t kick up unassisted, but I felt much more comfortable being upside down than I have in the past 🙂 )

    Strength:
    Press 5-5-5
    30kg-32.5kg-33.5kg PB 🙂

    Then 15,12,9 @ 25kg – far out, that hurt!! There were a couple of dodgy reps in there, too….

    WOD: 5 rounds for time of
    12kg KB Snatch x 10
    12kg KB rack step up on large tyre x 10
    250m row

    Time = 11:56

  2. gus said

    1 x handstand hold – even if it required a bit of heave ho to get me up there hahaha

    press:
    35-40-42.5F.. my press annoys me, it never seems to go anywhere
    15-12-9 @ 27.5kg… this was struggle town.. first set unbroken, last two sets were ugly and broken up, ending in singles

    wod:
    16kg kb snatch x 10
    16kg kb rack step up x 10
    250m row

    = 14.59

    took the step ups fairly slowly as stairs and stepping type things are when i most notice my knee being lame

  3. Pete Yeates said

    Warm-up = Skipping, Glute activation drills.

    I missed the Presses because I cracked my rib coming off my mountain bike.

    Pistol Squats x lots.

    WOD 16 kg kettlebell (Did the snatches and rack on the right side only, to nurture my rib)
    Time = 10:15

  4. Vicki said

    Strength
    Press
    5-5-5 reps
    then
    15-12-9 reps @ 16.5kg found these hard

    WOD
    5 rnds for time of:
    8kg Kettlebell Snatch, 10 reps
    8kg Kettlebell Rack 21″ Box Step Up, 10 reps
    Row 250m
    12:28
    Fun!

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