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Tuesday 01 December 2009

Posted by The Coach on November 30th, 2009

“The Cell Barbell Complex”
Barbell Lunge, 5/5 reps
Back Squat, 5 reps
Behind-the-Neck Push Press, 5 reps
Front Squat, 5 reps
Hang Power Clean, 5 reps

Use a 45kg barbell.
Perform as many reps of the full complex as possible in 3 minutes.
Rest 1 minute. Repeat for 5 rounds.
Do not put the barbell down during the 3 min round. If you do, you are penalized 5 burpees.
Burpee penalties are to be paid at the end of the WOD.

Post total rounds to comments

Core Stability – Rippetoe


16 Responses to “Tuesday 01 December 2009”

  1. Damon said

    as rxd

    7 rounds lunges squats 3 push press

    don’t know If the intent was to start each round where the previous finished but that’s what rxd meant for me. Punishing wod in the Singapore humidity. Had 5 burpees to do at the end for a breach on the 4th round.

    Sitting on a plane for 8 hours today so plenty of time for rest. Hopefully for my fellow passengers I stop sweating by then.

  2. andrew said

    WU – 800m run, mobility, 3 x rds of WOD with 20kg bar

    WOD – 45kg 2 rds on all until last ie 5th rd when i managed only 1 rd and up to 2 or 3 FS

    the push press was what killed me – maybe coz i did the WOD y’day it being shoulder centric but either way it was a killer WOD and I felt a bit nauseous at the end

    then a hour of stretch with stef

    damon – i did it different ie started afresh. since it was being supv’ed by master coach sifandos I presume this was correct but you never know..

  3. Jane said

    WU – 1000m row – mobility – 3 rds of 2 reps WOD with 15kg / 20kg / 25kg

    25kg barbell

    Was hard, but really enjoyed this, although my butt and hamstrings dont agree 🙂

  4. Jane said


    Forgot to post my race results, was 13th out of 112 women (who finished) excluding the 14-19 age group (who whipped my butt) I was 6th and 3rd in my age group.

    I need to find another 2-3mins which doesn’t sound like a lot, but it is, especially over this short distance, until I get the split results I won’t know where I need to focus to make up the time although I have a pretty good idea – roll on January when I start training properly 🙂 and fingers crossed that the achilles heal

  5. Will F said

    WU – 800m run, mobility, 3x rnds WOD with 20kg bar

    22.5 kg
    (1) + 10 + 5 + 5 + 5
    (2) + 8
    (1) + 10 + 5 + 5 + 1
    (2) + 3

    I found what caught me out on this WOD was the transition from Behind Back Push Press to Front Squat then HPC – wasn’t fast enough. Also I struggled with lowering the Behind Back Push Press correctly (knocking my neck and getting caught in my shirt) – bit more concerntration would have fixed this.

    Good overall WOD – enjoyed this 🙂

  6. The Cell said

    I am never wrong…


  7. michael a said

    warm up;800mt run,mobility,3rnds with bar.
    wod;25kg-2rnds.5 lunges
    2rnds.5 lunges
    2rnds.6 lunges
    2rnds.3 lunges
    2rnds.3 lunges

  8. Adam Piller said

    so what is correct way to do this one?

    start fresh rep each round or continue from where finished previous set?

    continue from where left off i would have thought was appropriate?

  9. The Cell said

    A complex is all of the prescribed movements completed for the prescribed rep count each. That equals one rep of the COMPLEX.

    As the WOD is as many reps as you can do of the FULL COMPLEX in 3 mins, you start the complex again at the commencement of each 3 min round.

    Post TOTAL ROUNDS of the FULL COMPLEX, not partial rounds. If you do the lunges, back squats, push press, front squat and 3 HPC’s, that’s not a rep so doesn’t count.



  10. Vicki said

    JANE – way to go!
    What an awesome effort – I bet those 14-19 took one look at you and thought “THAT is what I want to aspire to be when I am a grown up!” 🙂 Inspirational.

  11. Adam Piller said

    got it.
    looks like i will be doing burpees. or hanging around in rack position if not gunna complete the next full rep before time up…
    see you for 6.30pm

  12. gus said

    screw that, just keep fighting til the 3 minutes is up!

  13. The Cell said

    Damn straight Gusman!!! That’s what I wanna see 🙂


  14. Adam Piller said

    yep, got burpees!!! all 60 of the bastards!!!

    got 9 rounds as rxd though so it was worth it!!

    well done to all tonight, awesome energy g-star and steve good to see you back on the platform!!

  15. gus said

    35 kg for first round, 30kg for the four subsequent

    only managed one complete rep per round. no burpees.

  16. Jane said

    Thanks Vicki 🙂

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