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Thursday 15 April 2010

Posted by The Coach on April 14th, 2010

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 rep rounds for time of:
Chest-to-Bar Pullup
21″ Box Jump
20kg Weighted Sit Up

Post time to comments


13 Responses to “Thursday 15 April 2010”

  1. grover said

    boy howdy i love doing c2b pullups!!

    when i get fired up and really start smashing my chest into that bar (it’s in a power rack) the thump, rock & rattle echoes through the globo; i get some peculiar looks when kipping but nothing compared to the attention this movement draws hahaha!!

    on a related note i really miss my former lover, the pullup bar at the cell. oh how i long to caress your smooth, firm rod once again…

  2. Pete Yeates said

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

    Back squat 75kg x 5 – rest 10 breaths, 75kg x 5 – rest 10 breaths, 75kg 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

    Back to the floor:
    3 x 20 Handstand wall runs
    10 x V Situps, holding for 5 seconds in the V sit position
    6 sets of Tabata pushups = 19, 12, 10, 8, 9, 10

  3. Luke FJ said

    AM: 10 rounds of
    30 double unders
    25 sit ups
    60 secs on speed ball.
    Didnt time this but went at a descent pace, double unders where mostly unbroken so happy with that.

  4. Mary-Anne said

    My first ever post; seems I’m on a steep and continuous learning curve since my induction into the land of CFWOD’s…
    Have to say that today was a PB for me and I have goosebumps on my shoulders thinking about those blessed C2B’s!!
    I’m growing to love training like a best friend – the kind you miss when you have caught up in the past 24hrs.
    Thank you Stef. Today was a big new beginning.

  5. Vicki said

    Started training again this week – just some slow rows, started at 2km’s and will work up to 5km’s by the end of the week. Did a 3km today with 100 mixed KB swings – american, russian, snatches and C&J’s – 8kg’s. Will be using the 12kg again by end of next week…
    Feels good to be moving again 🙂

    Grover – you dirty bugger – caressing a rod that is caressed by so many just seems so … wrong 😉 But hey, whatever flicks your switch!

  6. The Cell said

    Warm up
    Mobility drills
    3×5 each side single arm BB push press
    3×5 Single arm power snatch @ 30kg
    3×5 Single arm Suitcase deadlift @ 30kg

    Work up to 1RM TGU with BB
    Got to 35kg each arm
    (This was frustrating, have not done this for a while)

    4×20 HSPU Wall runs
    4x10sec L-Sit hold

    Tabatas: 20sec/10sec – 4mins with 2min rest between movements
    bottom to bottom squat: Reps = 114
    Burpees: Reps = 64m
    24kg American Swing: Reps = 89
    Rowing: 108m/104m/98m/86m/93m/97m/95m/95m


    *This was tough, real tough. You almost forget the pain associated with bottom to bottom tabata squats, it truly sets you up for a whole world of pain for the rest of the session! Almost like caught in the middle of the raging ocean, a thunderstorm, relentless in its endeavor to stir up all that crosses its path, for a brief moment, the raging storm pauses, a sigh of relief; but short lived as you know, the storm is simply breathing, pausing and waiting to see what else is out there that is can consume… That analogy is applicable to the WHOLE and wonderful 2mins rest you get post bottom to bottom squats (sarcastic tone). The rower hurt me. Was happy with overall output and work capacity though!


  7. Tracy said

    Wow – Grover – keep talking like that and the pull up bar might just miss you too! What have you been eating over there? 😉

    Pete – what are these magic handstand wall runs?

    WU – Skipping and many failed double under attempts, 2x KB complex

    Pull ups – chest to bar (purple band)
    21″ tire step ups
    12kg weighted sit ups


  8. michelle said

    Warm up: Skipping practice, KB mobility complex x 2 (I find the Sotts press and OHS movements really frustrating, I can’t get my body to do what it needs to. Will keep working on it).

    WOD: 10 to 1
    Pull ups chest to bar with orange band
    Box jumps on large tyre
    Situps with 16kg KB

    Time = 12:32

  9. Pete Yeates said

    Tracy, all the info on Handstand wall runs is in this link:

  10. The Cell said

    Love your work Grover, you dirty Texan! 😉

    Mary-Anne, keep posting and keep working hard. Lovin that you’re lovin it!

    My Training
    AMRAP/30 mins
    125kg Deadlift, 5 reps
    Push Up, 13 reps
    24″ Box Jump, 9 reps
    Rnds: 13

    Jase 🙂

  11. The Cell said

    Well done Mary-Anne, keep up the hard work! I love the analogy! Proud of you girl!



  12. gus said

    20kg SDHP (right arm)
    box jump big tyre
    20kg sit up w abmat
    = 8:11

  13. Lisa said

    Great WOD! Loved it 🙂

    Blue band and 16kg KB
    About 10.22minutes 🙂

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