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Saturday 12 December 2009

Posted by The Coach on December 11th, 2009

Running Drills
Stable Arm Drill 2 x 25m
Carioca 2 x 10 each direction
Exaggerated Foot Pulls, 3 x 10 each side
Wall Drill, 3 x 20 each leg

Run Throughs
2 x 1.30 min repeats (or 400m) @ 103 cadence
1 x 6 mins (or 1 km) @ 92 – 94 cadence

WOD
Perform 3 reps per minute for 10 minutes of:
60kg Hang Power Clean and Jerk

Post scales and if/when you dropped off the pace to comments

Long/Slow vs Short/Fast (wmv) (mov)

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4 Responses to “Saturday 12 December 2009”

  1. Rhys said

    I am freakin tired after 30km ride to The Cell then combate, which was good fun, then 30km ride home. I was glad to be with the wind on the way home though cos them legs were getting tired.

  2. Biljana said

    Combat Class in the morning then …

    9am WOD
    Running Drills
    Stable Arm Drill 2 x 25m
    Carioca 2 x 10 each direction
    Exaggerated Foot Pulls, 3 x 10 each side
    Wall Drill, 3 x 20 each leg

    Run Throughs
    1 x 400m @ 100 cadence
    1 x 400m @ 90 cadence

    WOD
    Perform 3 reps per minute for 10 minutes of:

    35kg Hang Power Clean and Jerk

    Tough but I really enjoyed this one. Backing up with a WOD after combat class has been tough and challenging at times but rewarding all the same. Thanks for a great session this morning Steve!!

  3. Vicki said

    Fun as. The HPC & J is my favourite 🙂

  4. The Cell said

    Me too Vicki. Love cleaning………:-P

    JD

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