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Thursday 22 April 2010

Posted by The Coach on April 21st, 2010

For time:
Walking Lunge, 200m
24kg Russian Kettlebell Swing, 150 reps
Burpee, 100 reps

Post time to comments

Overcome-Gravity; Performing Weighted Pull Ups by Jeff Martone


14 Responses to “Thursday 22 April 2010”

  1. michelle said

    No 400m walking lunge this time?

    I remember having fun with something very similar to this back in August last year – looking forward to having another crack at it tomorrow 🙂

  2. The Cell said

    Not this time Michelle. We took pity on our poor athletes. But also wanted everyone in a condition that enables them to partake in further pain this week 😉


  3. Steve said

    Great WOD…

    The only words that are missing are “if you have a 20 pound vest, wear it”

  4. The Cell said

    Funny you said that Steve, that is what I was thinking of doing today!


    Great work by all this morning! If I did not know any better I would think Elle has been on a short course of anabolic performance enhancers.. 🙂

    Strong efforts this morning!


  5. Pete Yeates said

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

    Back squat 85kg x 5 – rest 10 breaths, 85kg x 5 – rest 10 breaths, 85kg x 5 – nearly pass out 😆

    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:
    10 x V Situps, holding for 5 seconds in the V sit position
    6 sets of Tabata pushups = 20, 15, 10, 9, 8, 8

    Steve,congratulations on your 5th place (elite category) in the Tough Bloke Challenge, thats a phenomenal achievement. 🙂

  6. Anthony said

    Well done Steve. Awesome result. Man you are fit!!!

    Anth 🙂

  7. Steve said

    Thanks very much guys… It was a great event and a lot of fun.

    It would be good if a similar event could be held in the west..

  8. gus said

    awesome work, steve!

  9. The Cell said

    Steve, I love you, I now hand over the title of Superman…



  10. The Cell said


    Funny you should say that i had the same thoughts.
    It is something that can be done in this state very easy, location not a problem logistics could would be a challenge but everything else would be just putting the plan into action.


  11. Rhys said

    I did todays WOD on a field at work, bare foot with Tammar crap between my toes, then crap everywhere else for the burpees. Wasn’t very enjoyable to be honest.

    As Rx’d 18-20 min or so

  12. gus said

    as rx’d 28:34

    pretty happy with the time considering i haven’t done burpees in over 4 months due to shoulder.

    did the burpees under physio’s instruction of pissing off the bursa however it didn’t seem to be a problem at all. stupid shoulder.

    burpees damn near destroyed me… felt shattered for a solid 10 mins after finishing, thought i would either spew or pass out. haven’t been that totalled from a wod in a while

  13. michelle said

    Warm up: 400m run, 2 rounds of (10 x hindu pushup, 10 x dislocates, 10 x squats, Samson stretch, 20 x double unders, downward dog)

    WOD as Rx’d
    Time – 18:46


    Awesome work from everyone tonight. Gus – I bet you’ve missed burpees the last 4 months 😉

    Then some rope-climb practice and a bit of general mucking around 🙂

  14. Elle said

    Haha Stef 🙂

    No anabolic performance enhancers my friend 🙂
    It was your AMAZING coaching efforts this morning haha 😉

    Actually, I think it was the change in music (good change!)….

    NO Conan was to be heard….. until the end….and you will remember how the Cell was suddenly empty at that point….only one last poor victim 🙂

    Great session this morning though – was pumped all day! 🙂

    Elle 🙂

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