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Wednesday 16 September 2009

Posted by The Coach on September 15th, 2009

5 rounds for time:
40kg Hang Power Snatch, 10 reps
32kg Kettlebell Swing, 15 reps
Push Up, 20 reps

Post time to comments

We’re starting a 30-day Paleo Nutrition Challenge at The Cell this Monday 21st September. It’s open to all Cell Members. All you have to do is let us know you’re participating and then post what you eat each day on the comments page for 30-days. The challenge is all about increasing your knowledge and eating for health and performance. Email Jason to register or for further details.

Happy Birthday Ben!!

Happy Birthday Ben!!


12 Responses to “Wednesday 16 September 2009”

  1. Craig said

    Has anybody used these ever??? Aquabags.

  2. The Cell said

    No, but we’ve got a water ball.

    Grab a swiss ball, fit ball whatever you want to call it. Grab your hose. Sit there for 10 minutes getting water into the ball until you’ve got whatever weight you want. Grab your pump. Whack some air into the ball. And there you have it. A big heavy blob that moves when you pick it up and is basically a mongrel to control. Great for grappling. The rubber of the swiss ball is a lot like grabbing skin.

    And it’ll cost you about 10 bucks and 20 mins.


  3. Vicki said

    1000m row
    Mobility drills
    KB drills – swings, snatches, dumbell snatches (these are weird).

    5 rounds for time:
    10.5kg Hang Power Snatch, 10 reps
    8kg Kettlebell Swing, 15 reps
    Push Up, 20 reps
    400m 15kg sandbag carry.

    Overall pretty fun! The boys were on fire this morning -especially the “scholar and gentleman”. 🙂

  4. andrew said

    As RX’ed 08:44

    Pain is inevitable; suffering is optional.—Unknown

  5. Craig said

    Cheers Jase

    Yea that sounds similar to what I put together with 2 dozen beers every weekend between 2004 and 2008.

    And cost wise, well there were some priceless moments.. 😉

  6. gus said

    10 x 30kg hang power snatch
    15 x 24kg kb swing
    20 x push ups

    unsure whether i did 5 or 6 rounds, but it took me 16:01

    then 400m sandbag carry

  7. The Cell said

    Pain is the bringer of life and knowledge of self. SS


  8. Pete Yeates said

    Warm-up = 1k row, shoulder mobility, 12 kg KB snatches and C&J’s, 8kg Dumbell snatches.

    WOD = Modified due to a busted rib.

    24kg Kettlebell Snatch x 10 (using right arm only)
    24kg KB swing x 15
    Pullups x 20

    Time = 14:34

    Exercise induced pain is only a transient state of mind, but pain hurts. – PY

  9. michelle said

    Warm up: 1km row, shoulder and hip mobility work, KB snatch and C&J practice, DB snatch practice

    WOD: 5 rounds for time of
    25kg Hang Power Snatch x 10
    20kg KB Swing x 15
    Pushup x 20

    Time = 11:20

    Finisher: 400m 15kg Sandbag Carry

    Great work by Andrew this morning 🙂

  10. Will said

    I forgot to record my time this morning 😦

    Warm up: 1km row, shoulder and hip mobility work, KB snatch and C&J practice, DB snatch practice

    WOD: 5 rounds for time of
    15kg Hang Power Snatch x 10
    16kg KB Swing x 15
    Pushup x 20

    400m 20kg sand bag carry

  11. Chanel said

    warmup: 1 k row, mobility
    3 rounds- 5x L 8kg KB snatch, then c&j; 5x R 8kg KB snatch, then c&j

    5 rounds
    20kg hang power snatch x 10
    16kg kb swings x 15
    push ups x 20


    500m row

  12. Will said

    13.01 for yesterday’s WOD 🙂

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