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Tuesday 08 December 2009

Posted by The Coach on December 7th, 2009

Running Drills
Stable Arm Drill 2 x 25m
Carioca 2 x 10 each direction
Exaggerated Foot Pulls, 2 x 10 each side
Wall Drill, 2 x 20 each leg

Run Throughs
2 x 1.30 min repeats (or 400m) @ 103 cadence
1 x 7 mins (or 1.25 km) @ 96 cadence

WOD
10-8-6-4-2 rep rounds for time of:
100kg Deadlift
24kg Double Kettlebell Floor Press
24kg Double Kettlebell Clean

Post time to comments

The Heel Strike (mov) (wmv)

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7 Responses to “Tuesday 08 December 2009”

  1. andrew said

    WU – 1km row, mobility

    Pose – found 103 bpm too fast. did 1.2km at 94. props to adam for suggesting 2 x 600m in lieu of 3 x 400m

    WOD – as Rx’ed 6:06. Adam blazed away in front.

  2. gus said

    row and mobility

    running.. agree with andrew that doing the 1200m run as 2 x 600m was mentally easier even if it was the same distance

    wod:
    90kg deadlift, 16kg kbs = 6:49

  3. Adam Piller said

    i third that motion that the 103 cadence was too quick for the jogging. even 94 for my chunky legs is quick hehe.

    wod as rxd 3.49mins.

    good work by all this morning!! great energy!!

  4. Will F said

    Very annoyed, missed this mornings session…Alarm and Calendar Alert didn’t go off this morning, so I spelt right in! Stoopid phone!

    Planning on doing some kettlebell work tonight 🙂

  5. michael a said

    warm-up;1000m row,mobility
    pose
    wod;80kg d/lift,16kg k/bell-4.12

  6. Tracy said

    My calf found pose at 103 a bit too much! Yeah…

    1000m row, mobility, all running drills

    WOD
    60kg Deadlift
    10kg KB push press
    10kg KB double clean

    time…um…6 something – I forgot to write it down!

  7. Rhys said

    My 3RM before this workout was 80kg, and I did todays work out with 80kg…
    So I guess my 10RM is 80kg+ now… and 20kg KB = 6 mins.
    For some more fun i did CFE swimming 50-100-200 * 3 rounds, it said to use weight but all I had was overalls. A guy asked me during a rest if i was training for something I said “nah just having fun”

    Stef- I just got in a box of forest fruits High 5 energy gels off probikekit.com, would you like me to leave a couple for you to try seen as they’re $28 for 20… bit cheaper than the shops.

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