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Friday 05 March 2010

Posted by The Coach on March 4th, 2010

1 x 3 reps
Aim for a 3RM PB

Post load to comemnts

5 rounds for time of:
10kg Medicine Ball Clean, 10 reps
Ring Dip, 10 reps

Post time to comments


10 Responses to “Friday 05 March 2010”

  1. Pete Yeates said

    Warm-up = Muscle activation drills, Dynamic mobility, Skip 5 minutes, Deadlift x 3 @ 40, 60, 70, 80, 100kg.

    Deadlift x 3 @ 110kg PB 🙂 (I initially tried 110 and couldn’t get it off the ground so did 105 for 3 reps then tried 110 again, which went up easy)

    WOD as Rx’d = 6:05

    Finisher = Muscleups x 8, rest 10 breaths then Muscleups x 2.

  2. gus said

    1 x 3 x 135kg PB! felt heavy – could possibly have gone heavier but i imagine it would have been at the expense of form

    5 rft:
    10 x 10kg med ball clean
    10 x ring dips red band

    it was 5 mins something, don’t have my book handy.

    med ball cleans felt good – ring dips struggled a bit with my shoulder but overall felt pretty good

  3. michelle said

    Warm up: 5min Skipping, mobility, med ball cleans, deadlift x 3 @ 92.5kg, 95kg

    Strength: Deadlift
    3 x 100kg PB 🙂 🙂

    WOD: with 7.5kg Medicine Ball and yellow band for Ring Dips

    Time = 6:07

    The ring dips sucked. But it was a fun WOD overall 🙂

  4. andrew said

    WU – skipping, mobility, med ball cleans

    Strength – 145kg x 3. 3rd rep was easier than 1st 2!!

    WOD – 10kg med ball, bar dips with purple band (wanted to make sure I got depth as this is something i need to work on in 2010) 5 mins something

  5. kate said

    WU – jump rope (as Jase now calls it 🙂 ), mobility, med ball cleans.

    Strength: Deadlift – 3 x 70kg.

    WOD: 7kg medball and red band for ring dips.

    Time = 5:29 (I think)

  6. Jane said

    Michelle – way to go on those deadlifts – awesome work – am very jealous 🙂

  7. Rhys said

    At lunch at work I thought i’d go knock over a PB deadlift of 130kg so pretty happy with that, then did a 21-15-9 of 45kg thrusters and burpees because we don’t have rings or a 10kg medicine ball at work.

    Nearly time for a swim, followed by AMRAP of ZZZZZ’s on the couch.

  8. Bliss said

    skipping, mobility, med ball cleans.

    Deadlift – 3 x 82.5kg (can’t wait to get better at these!)

    5kg medball and red band for ring dips. – hindsight -I should have used a heavy ball

    Time = 4.21

  9. Michelle so awesome about the deadlifts!!! Whooo hooo!!!

    4min rowing, mobility, med ball cleans practice

    Deadlift – 3 x 65kg (not by best by far but I’ll get there!)

    5kg medball and blue band for ring dips.

    time: 5:24min

  10. Jane said

    squad swim at 5.30am

    then at 6pm

    4 x 400m run + 20 burpees 11mins 55secs

    Definitely not firing on all cylinders – still need to sort out this lack of stability I have in my body 😦

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