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Wednesday 17 February 2010

Posted by The Coach on February 16th, 2010

Strength
Back Squat
90%5RM x 5 x 5

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WOD
As many rounds as possible in 12 minutes of:
8lb Sledgehamer Strikes, 21 left
8lb Sledgehamer Strikes, 21 right
Ring Push Up, 10 reps

Sledgehammer strikes must be hard and fast! Love taps don’t count as reps, so harden up and smash that tyre!

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“Sometimes killing a fly with a sledge hammer is entirely appropriate. It doesn’t make the fly any more dead, but the rest of the flies sure sit up and take notice.”
 – Major I. L. Holdridge, USMC, by way of Sgt. Frank C. Ollis, USMC

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9 Responses to “Wednesday 17 February 2010”

  1. Pete Yeates said

    Warm-up = Muscle Activation drills, Some running / dips / back extensions / sit-ups / OHS / cobra pose. Back Squat x 5 @ 20kg, 40, 60, 70.

    Back Squat 5,5,5,5,5 @ 80kg (PB) 🙂

    WOD as Rx’d but with the 10lb hammer = 7 Rounds + 15 swings.

    Good energy from everyone this morning, it was a MINT session.

  2. Pete Yeates said

    hehehheee poonut, YOU are mint 🙂

    7 rounds & 35 girl smacks. My little hammer was sort of pink coloured – very impressed with it!

  3. Will F said

    Been feeling a bit lethargic all week, not the best effort today.

    Warmup: 200m run, 10 Hip/Back ext, 10 dips, 10OHS, 10 dislocates, 10 situps, 5 second hold cobra pose. x3

    Strength: 90%5RM x 5 x 5 – 41.5 KG

    The more back squats I did, I found the lower the bar sat as my shoulders got more flexible. This in turn made the height of the rack no longer suitable and didn’t pickup on it until Stef mentioned it towards the end.

    WOD: as Rx’d, 6 rnds + 42 strikes + 1 pushup

    I was slogging along around the 4th round with the 8lb sledge, a staple had come out of the neck and pricked me, so ditched that and grabbed the first sledge I could find. It was 12lb, so I did about 42 strikes with that, which slowed me down somewhat.

  4. Tracy said

    Never sure where to post the Cott work outs?
    Thanks for a good morning Steve and Elle! My first beach work out in almost a month – felt good to be back.

    Warm up – walk down beach and back
    Walk (while you guys ran) between cones 6x – guessing it was about 100m?

    WOD:
    AMRAP in 10 mins
    3 jumping pull ups
    6 inclined push ups
    9 air squats

    12 rounds

    finisher: 100 push press for time (4kg torsion bar)
    under 3 minutes 🙂

  5. gus said

    gah, alarm didn’t go off this morning so missed cott… annoying!

    this arvo caught up on back squats
    5x5x85kg

    this was real heavy! based it on the new 5rm of 95 that i only set a couple of weeks ago

    was going to catch up on power cleans from earlier in the week but wasn’t feeling it so took my dog for a long walk instead

  6. Jane said

    2 x WOD’s today,

    AM was run 10mins 1 way and turn round and run back try to maintain distance – managed to get within about 30mtrs of my start point, so was happy with this considering that I had the harder part of the run on the way back about 2.2km each way

    PM – 250 lunges for time!! did this as walking lunges & completed these in 6mins 21secs

  7. Bliss said

    Warmup:
    200m run,
    10 Hip/Back ext
    10OHS
    10 dislocates,
    10 situps
    5 second hold cobra pose
    5 second hold of Samson Stretch
    x3

    Strength:

    90%5RM x 5 x 5 – 55 KG

    WOD:
    8lb sledge hammer
    7 rnds + 42 strikes

  8. Brett said

    Warmup:
    200m run,10 Hip/Back ext,10 OHS, 10 dislocates, 10 situps, 5 second hold cobra pose, 5 second hold of Samson Stretch. 3 times through

    Strength:
    90%5RM x 5 x 5 – 72 1/2 KG

    WOD:
    8lb sledge hammer
    7 rnds + 8 strikes
    Ring push ups sucked!

  9. michelle said

    Sorry 0530 crew, I cheated on you with the 1730 crew this afternoon 😉

    Warm up: 3 rounds of 200m run, 10 x back extension, Samson stretch, 10 x OHS (tech bar), 10 shoulder dislocates, 10 situps, Cobra pose.

    Strength: Back Squat
    5 x 5 @ 65kg

    WOD As Rx’d
    7 rounds plus 42 swings

    This was fun!

    Then a 5km run from the train station to my house – in about 30 minutes, which means I got home earlier than I would have if I’d waited for the bus 🙂

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