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Monday 22 February 2010

Posted by The Coach on February 21st, 2010

Strength
Power Clean
2-2-2-2-2 reps

95% 3RM for sets across

WOD
5 rounds for time of:
Run, 200m
Body Weight Back Squat, 10 reps
21″ Box Jump, 15 reps

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8 Responses to “Monday 22 February 2010”

  1. michelle said

    Warm up: 5min rowing, mobility, clean pulls x 2 @ 15kg, 35kg, 35kg

    Strength: Power Clean
    5 x 2 @ 47.5kg
    Still lots to work on

    WOD: 5 rounds for time
    200m run
    50kg Back Squat x 10 (70% bodyweight)
    Large tyre jumps x 15

    Time = 14:31

  2. Pete Yeates said

    Warm-up = Muscle activation drills, Dynamic mobility, Row, Clean pulls.

    Power Clean 2,2,2,2,2 @ 57.5kg

    WOD as Rx’d (65kg) = 11:59

    Finisher = Muscle-ups x 6

  3. Jane said

    only 1 WOD today – thankfully 🙂

    4 x 1km Run TT with 3mins recovery

    Very happy with the results especially seeing as how smashed I was feeling over the weekend – thighs still tired, but muscle soreness seems to have gone

    times were 4.01 / 4.05 / 3.54 / 4/05

  4. Jason said

    Power clean 2,2,2,2,2 @90kgs
    90kgs push press on the last 2 sets

    Bar bell complex (4 sets 2@40kgs 2@50kgs)
    5 x deadlift
    5 x power clean
    5 x front squat
    5 x push press
    5 x hang power snatch

  5. Will F said

    Warm up: 5min rowing, mobility, clean pulls @ 40kg – these were good to work on my shrug.

    Strength: Power Clean
    5 x 2 @ 42.5

    WOD: 5 rounds for time
    200m run
    40kg Back Squat x 10 (60% bodyweight)
    Large tyre jumps x 15

    Time = 12.06

    Cheers to coach Jase for pushing me through today.

  6. Rhys said

    WOD
    Run 200
    10 70kg Back Squat(90% BW)
    15 Tyre jumps(with one complete arse over stack haha)
    Time 12:55

    I felt pretty crap today so that might explane how I felt after this workout, I was very tired, and kinda beat. I shouldn’t be too far off doing some WODs as Rx’d hopefully.

  7. Storm said

    Rhys

    I did notice that you were not your usual self, especially when there was an unprovoked attack on the rack….:)

    I give you a score of 9 for that stack (dam no camera on hand) you would have gotten a 10 but there was no blood loss.

    Keep up the good work.

  8. Bliss said

    Warm up:
    5min rowing, mobility, clean pulls x 2 @ 40, 50, 50

    Strength:
    Power Clean
    5 x 2
    40-45-45-45-45
    So, so much to learn!!! I need move those elbows quicker! Thanks Storm for the push.

    WOD:
    5 rounds for time
    200m run
    35kg Back Squat x 10 – was probably a little light but knee did not feel ‘right’
    Large tyre jumps x 15

    = 13.12

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