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Saturday 12 September 2009

Posted by The Coach on September 11th, 2009

Strength
Front Squat
5-5-5 reps
Then
Back Squat
1 x 20 reps

WOD
5 rounds for time of:
25kg Sandbag Burpee + Clean + Press, 10 reps
25kg Sandbag Carry, 100m
Rope Climb, 1 ascent

Post time to comments

Affiliate Gathering This Sunday 2pm at The Cell. Don’t Miss It!!

Gus & Pete - Kettlebell Swings

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6 Responses to “Saturday 12 September 2009”

  1. gus said

    i’m going to start charging royalties for my constant appearances on the site ๐Ÿ˜›

    if i remember rightly that photo was me and pete battling it out on the cell kb complex!

    today:
    combat conditioning. liked today’s structure – good to have a bit of competition in the mix, makes you work harder. the four minute blocks were tough though… tabata without the rests!

    watching Rocky last night definitely made a difference… i ate lightning and shat thunder ๐Ÿ˜›

  2. The Cell said

    What can I say Gusman…………….I luv ya mate. ๐Ÿ˜›

  3. The Cell said

    This just in from Rory, he won gold!! Great stuff big fella. Just think of what you could do if you actually trained hard and beat Adam:-P

    Jase

  4. Biljana said

    Warm Up – 5 mins skipping, mobility stretches

    Strength
    Front Squat 5-5-5
    50/55/60

    then 1×20 Backsquats @ 35kg

    WOD: 5 rounds for time of
    Burpee – 15kg sandbag clean & press x 10 reps
    15kg sandbag carry 100m
    rope climb scaled 3 rope pulls

    17:52 ๐Ÿ™‚

  5. Nikk said

    Warm Up
    5 mins of Skipping

    Strength
    Front Squat 5-5-5-5@ 15,17,22,27 PB
    then: 1×20 Backsquats @ 22kg

    “WOD” : 5 rounds for time of
    Burpee-5kg medicine ball clean & press x 10 reps
    5kg medicine ball carry, 100m
    rope climb 1x ascent

    Time= 17.44 ๐Ÿ™‚

  6. Kristofer said

    Warmup:
    5 mins of Skipping + 30 pushups for arguing

    Strength:
    F/squat 5-5-5@ 50,55,60kg PB
    B/squat 1×20@ 30kg

    WOD: 5 rounds for time of;
    15kg Burpee+Clean+Press x10
    15kg Sandbag Carry 100m
    Rope Ascent (3 scales)

    Time: 12.13

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