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Thursday 01 April 2010

Posted by The Coach on March 31st, 2010

WOD
For time:
1km Row
then
5 rounds of:
Pull Up, 5 reps
60kg Push Jerk, 7 reps
Then
1km Row

Post time to comments

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10 Responses to “Thursday 01 April 2010”

  1. The Cell said

    Warmup
    Mobility drills

    1x Mobility Complex @12kg KB
    1 complex consists of:
    5x Swings
    5x Goblet Squats
    5x Swing to Goblet Squat
    5x 1-Arm Clean + Squat Right Hand
    5x 1-Arm Clean + Squat Left Hand
    5x 1-Arm Clean + Squat + Thruster Right Hand
    5x 1-Arm Clean + Squat + Thruster Left Hand
    5x 1-Arm Clean + Squat + Press + Stand Right Hand
    5x 1-Arm Clean + Squat + Press + Stand Left Hand
    5x 1-Arm Clean + Press + Squat Right Hand
    5x 1-Arm Clean + Press + Squat Left Hand
    Instep Stretch Each Leg

    1 x BB Complex at 40kg
    I was just messing around with this complex: Snatch grip DL / Hang Power Snatch / OHS / Hang Power Clean / Push Press

    Then:
    High Hang Snatch
    3-3-3
    40-45-50kg

    Back Squat
    5-4-3-2
    100-110-115-120kg

    Then:
    3 rounds for time of:
    40 Double Unders
    30 Burpees
    20 American Swings @24kg
    5 Muscle ups

    Time = 15.25min

    Finisher:
    3 x 1min Handstand holds

    Stretch / Foam roller

    SS

  2. Pete Yeates said

    Warm-up = Dynamic mobility, Skipping 5 minutes, Back squat x 5 @ 15, 45, 65kg.

    Back squat 80kg x 5 – rest 10 breaths, 80kg x 5 – rest 10 breaths, 80kg x 5.

    Then some gymnastics training:

    10 x Hollow Rocks, 10 x Spinal rolls, 10 x Supermans.

    On the Parallettes:
    10 x Planche progressions (held for 5 seconds), passing through into a L sit (held for 5 seconds)

    Then onto the rings:
    10 x Front Lever progressions
    10 x Back Lever progressions

    Finisher = 10 x V Situps, holding for 5 seconds in the V sit position

  3. Luke FJ said

    AM session
    1km pool swim
    then finished with 50 push ups.

  4. The Cell said

    Luke, you have no idea how excited I am that after about 1 year bro, you are finally posting, this is on parr with when Brad posts like once in a blue moon. Now if others like Enzo posted we would nearly be complete!

    HAHA!

    SS

  5. kate said

    warm-up: reluctant skipping, mobility, CFWU x 2

    1km Row
    then
    5 rounds of:
    Pull Up, 5 reps (orange band)
    60kg Push Jerk, 7 reps (25kg)
    Then
    1km Row

    Time=13:56

    Really fun with the lunch time crew (although they infiltrated from the morning gang- its hot at lunch time!). Lots of laughter – mostly at Stef being a ‘sex pest’. So appropriate Jase 🙂
    Nice job Glen on WOD #1.

    🙂 🙂

  6. Luke F-J said

    PM session

    warm-up: 5 mins of skipping, mobility, CFWU

    WOD

    1km Row
    then
    5 rounds of:
    Pull Up, 5 reps
    60kg Push Jerk, 7 reps
    Then
    1km Row

    Time=15:33

  7. Bliss said

    warm-up: 5 mins of skipping, mobility, CFWU

    WOD

    1km Row
    then
    5 rounds of:
    Pull Up, 5 reps – RB
    25 Push Jerk, 7 reps – perhaps a little light
    Then
    1km Row

    Time=14??? not sure

  8. Anthony said

    warm-up: 5 mins of skipping, mobility, CFWU x 2

    WOD for time:

    1km Row
    then
    5 rounds of:
    Pull Up, 5 reps – BB
    Push Jerk, 7 reps – 35kg
    Then
    1km Row

    Time = 12.28
    probably should have gone 40 kg and red band but still looking after sore back between shoulder blades. Don’t want it to get worse before grading on the 10th.

    Then pull up practice – 3 x unassisted. felt average, back not liking it. will hopefully be doing more in a week or so.

    Great to finally train with you Tracy – good session all round I thought.

    Anth 🙂

  9. The Cell said

    Jase & Carole (2/4)
    W/Up
    Dble Under practice
    KB Mobility Complex

    Strength
    Bench Press
    5-5-5 reps
    JD 80/80/80kg
    CP 35/35/35kg

    WOD
    JD As rx’d Time: 14.10mins
    CP: 25kg Jerk, OB Pull Ups Time: 16.25mins

    Last time I did this I did it in 15.56 so given my reduced training schedule these days, I’m pretty happy with that.

    The benches are the start of training for the 2011 World Police & Firefighter Games in New York. Carole and I have decided to enter the Toughest Competitor Alive comp’s. Bench Press is one of the events, so time to hit up some Westside Barbell and improve my Bench.

    Jase 🙂

  10. Glen said

    warm-up: something that resembles skipping, CFWU x 1

    1km Row
    then
    5 rounds of:
    Pull Up, 5 reps (purple band)
    Push Jerk, 7 reps (just bar – 20kg?)
    Then
    1km Row

    Time=15:48 – 1st WOD, wasn’t as bad as I had thought and no aches and pains the following day – need to keep working on flexibility.

    Poor Stef – he warned me about the lunch time crew 🙂

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