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Tuesday 03 November 2009

Posted by The Coach on November 2nd, 2009

7 rounds for time of:
B/W Back Squat, 10 reps
Muscle Up, 5 reps
25kg Sand Bag Get Up, 15 reps

Post time to comments

Combat Conditioning


14 Responses to “Tuesday 03 November 2009”

  1. andrew said

    WU – 5 mins skipping, mobility, med ball cleans


    10 x 85kg BS
    5 x Muscle Up progressions
    15 x 25kg Sandbag GU’s

    was to be 7 RFT but Jason marked me down to 5 rds as I found the GU’s very hard. Maybe its my flexibility, my height/weight/levers or maybe I am just destined to be crap at these but i found these tough whereas squats etc were ok. If I had carried on with 7 rds I would have been shoulder to shoulder with the 06:30 crew

    Time 26:39 😦

  2. Pete Yeates said

    Warm-up = Glute activation, Mobility drills, Back squat x 5 @ 15kg, 45kg.

    As Rx’d = 43:26

    I found the squats to be the most challenging, having to break most sets up into 6 / 4.

  3. The Cell said

    I think it has a lot to do with how far you have to get up and then get down Andrew!!! Not to mention with that bag on the shoulder you’ve got one hell of a lever arm!!! Short people suck! 😛


  4. The Cell said

    600m jog concentrating on pulling w/the hammy
    Mobility drills
    L-Sit Practice – Work up to 1 min. Haven’t done these in ages and yep, I still suck at em!

    3-3-3-3-3-3 reps
    70/75/80/85/87.5kgX Called it quits here. 85kg was a 3RM PB for me and 5kgs above B/W so I was happy with that.

    AMRAP/15 mins
    60kg HPC, 5 reps
    Pull Up, 7 reps
    21″ Box Jump, 9 reps
    Rounds: 10 + 5 x HPC

  5. Stef said

    Good job on those Overhead squats bro! Your mint! 🙂 HAHA!

    Seriously, strong effort though, with those figures, you are probably in the vicinity of around the 6-10 rep mark for body weight OHS, and that is impressive! Thats one my aims over the next few of months to comfortably overhead squat b/w, I can do that now (just), but want to be able to do it for reps…

    I will give today’s workout a crack later! See how we go!

    Strong effort by all today thus far!

    One more thing – a special mention to Steve who is going in for some surgery today on his shoulder, recover well bro!


  6. Biljana said

    Good Luck Steve! Hope it goes well for you. 🙂

  7. The Cell said

    Paul Wilkey

    60kg Backsquat – decided to go lighter to work on his form which paid off as he gave me 70 good squats. Brocken up for the last 3 rounds 6/4. x 10

    Muscle Up Progressions – stuck to stict technique and did not count bad ones. x 5

    25kg Sandbag getups. x 15

    Time 42:20
    All 7 rounds completed huge effort for the big guy.

    Well done.

  8. The Cell said

    As Rx’d


    It hurt…

  9. rory said

    damn crazy wod

  10. Jason said

    Hahaha! Stef told me today he was planning on going sub 20 mins!! He revised that later to sub 25 mins and then sub 30 after I pointed out how hard the prescribed workload actually was!! Ha!!

    Great effort though bro. I’d go sub 60mins!!! 🙂

  11. Pete Yeates said

    Stef, you are a Machine, good work mate.

  12. Jason said

    Rory wouldve smashed this one!! 🙂

  13. The Cell said

    I love Rory, he is almost as mint as Jason!


  14. Tracy said

    5 rounds (feeling FLAT today)

    25kg back squat
    muscle up progressions
    5kg Get ups medicine ball


    Short people rule – my GU technique was to fall down! If you are short, there’s less distance to fall 🙂 Letting gravity do it’s work I reckon shaved some seconds off my time!

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