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Friday 18 December 2009

Posted by The Coach on December 17th, 2009

2-4-6-8-10-8-6-4-2 rep rounds for time of:
Strict Pull Ups
21″ Box Jump
20kg Weighted Sit Up x 2

Post time to comments

Beauty in Strength


11 Responses to “Friday 18 December 2009”

  1. michelle said

    Warm up: 1km row, mobility, CFWU x 1 (no band for the pull ups – woo hoo!), 400m POSE run

    WOD: 2-4-6-8-10-8-6-4-2
    Strict pull ups, orange band
    Big tyre jumps
    16kg KB weighted sit ups x 2

    Time = 13:13

    I mixed the grip up with the pull ups, and completed most rounds in sets of 2 or 3

    400m 15kg Sandbag Carry
    50 x 15kg Sandbag Thrusters

  2. gus said

    reps as above, went easy on exercises due to shoulder:
    pull up blue band
    box jump big tyre
    12kg sit ups x 2
    = 13:25

    400m 25kg sandbag carry
    50 x 25kg sandbag squats

  3. Peter Yeates said

    Warm-up = Row 1k, 400m run, CFWU, mobility drills.

    WOD as Rx’d = 10:18

    Cooldown = Row 1k, Dynamic stretching.

  4. michael a said

    warm up;1000mt row,1rnd x/fit w/up,400mt prac pose
    wod;pull ups(blue band)slow on these.

  5. The Cell said

    Keep in mind there are numerous ways to execute weighted sit ups. Today we hold a weight (preferably a KB, as it is easier to handle, due to it’s dimensions) close to the body and performa full sit up.

    Great work by all this morning!


  6. Adam Piller said

    usual friday morning, extra scoop of creatine, loud music, 3 2 1 go!

    warm up
    400m jog
    550m row
    3 min skip

    back squats 7,5,3 – 80kg,110kg,135kg
    deadlifts 7,5,3 – 120kg,160kg,200kg

    wod 1 – todays wod as rxd 9.28mins

    wod 2 – 21,15,9 reps (wearing 10kg vest) – 12.06mins
    10kg wall ball
    10kg russian twists
    16kg double KB clean and press
    double unders

    350 rep ab complex

    stretch, foam roller

  7. The Cell said

    Luke F-J
    WOD as Rx’d
    Time = 7.52

    Mike W
    WOD as Rx’d
    Time= 9.17

    Awesome effort by all in the lunchtime heat!


  8. The Cell said

    The Complex (Deadlift+Bent Over Row+HPC+Front Squat+Push Press+Back Squat+Push Up x 6 reps of each

    5-5-5 reps

    AMRAP/15 mins
    3 x HSPU
    5 x Pull Ups
    7 x K2E’s

    Did 5 rounds in 5 mins and called it quits. Just wasn’t feeling it today. Had no energy and my head wasn’t up to training. I had a massive adrenaline dump last night at work and I think that’s left me with a lack of training energy.

    Its funny how the body works. It, and the mind are without a doubt linked. I’m sure I could have pushed through another 10 mins of WOD but with the body already struggling and the mind feeling weak, I bugged out. The mind is more on reflection and an awareness of my own mortality today rather than training. As much as many of us may like to think, those blue uniforms are by no means protective nor give anyone super powers. Many of you will know what I’m on about. Stay safe out there guys.

    Have a good weekend everyone 🙂


  9. Rhys said

    Jase sounds like you had a fun night yesterday… I was once told by a PTI on the ship that the day you don’t feel up to it is probably one of the most important…For the mental side building.
    I would gladly yell abuse at you any time Jase if you need it, and for that matter anyone 🙂

    I’m, allready excited for my ride up to combat tomorrow. Can’t wait.

  10. gus said

    glad you’re okay, jase, much love to you and the other people out there risking their lives

  11. Biljana said

    thanks for all you do to help keep all of us safe…thinking about you.

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