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Friday 06 November 2009

Posted by The Coach on November 5th, 2009

For time:
Run 800 meters
30 Pull-ups
90 Air Squats
25 Pull-ups
75 Air Squats
20 Pull-ups
60 Air Squats
15 Pull-ups
45 Air Squats
Run 800 meters

Post time to comments

Andrew - Racked Kettlebell Step-Ups

14 Responses to “Friday 06 November 2009”

  1. The Cell said

    Andrew! YOUR DARN SEXAY!!!

  2. andrew said

    Easy ladies!! Dont all rush at once…plenty to go around!!

  3. michelle said

    Go Captain Smash!!

  4. Biljana said

    Awesome photo Andrew!! 🙂

  5. andrew said

    WU – skipping
    10 x lunges, 10 x press up , 10 x sit ups, 10 x back extenions all x 2 rds
    air squat practice (better instructions this time…)

    WOD – As rx’ed 21:43 hey who filled my legs with concrete bwtn the 2 800m runs ( I wouldnt call them sprints…)

    Get well soon vicky!!

  6. michelle said

    Warm up: same as Andrew

    WOD: as above with orange band for pull ups

    Time = 22:44

    The runs were hard!!! Tried to follow POSE as best I could – this was extra tough as my hammy’s were sore from Wednesday’s WOD and complained the whole way.

    We missed you this morning, Vicki! Hope you’re feeling better soon 🙂

  7. Jason said

    Andrew, get that KB in a good rack!!! Great pic big fella 🙂 haha

  8. The Cell said

    Warm up
    skipping + mobility drills

    Pistol squat practice

    Then: As Rx’dRun 800 meters
    30 Pull-ups
    90 Air Squats
    25 Pull-ups
    75 Air Squats
    20 Pull-ups
    60 Air Squats
    15 Pull-ups
    45 Air Squats
    Run 800 meters
    TIME = 20.26min
    😦 Really wanted to move faster with this one!

    Partnered HSPU Ladder
    X10 rounds


  9. andrew said

    stef – WTF!! you took the scenic route or something…

  10. gusman said

    go captain smash! you’re snapping at stef’s heels on this one!

    i wholeheartedly approve of mr scruff also

  11. Pete Yeates said

    Warm-up = Glute activation, Shoulder mobility, Skipping, 2 rounds of 10 Pushup & Situp & Back extension, Practice Air squats.

    WOD as Rx’d = 17:04

  12. andrew said

    no chance of snapping at pete’s heels tho’…

  13. Jane said

    WU – skipping
    10 x lunges, 10 x press up , 10 x sit ups, 10 x back extensions x 2 rds
    air squat practice

    WOD ax Rx’d with RB 22.34

    Very very sore achilles today, probably bought on by tight calves from the pose running 😦 so had to run much slower than I normally would have

  14. The Cell said



    For time:
    120kg Deadlift, 12 reps
    100m sprint
    120kg Deadlift, 9 reps
    100m sprint
    120kg, 6 reps
    100m sprint
    Time: 8.45mins

    This was extremely slow. I took a scenic route today too! I had no energy and was really lacking strength. May have had something to do with my crappy diet of late! Amazing what stress does to you. On a positive note, at least I got to train today!! Yay!! 🙂

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