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Thursday 06 May 2010

Posted by The Coach on May 5th, 2010

WOD
10 rounds for time of:
24kg Kettlebell Rack Hold Step Up (21″ Box), 15/15 reps
24kg Kettlebell American Swing, 15 reps
24kg Kettlebell Weighted Sit Ups, 15 reps

Post time to comments

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7 Responses to “Thursday 06 May 2010”

  1. Anthony said

    Hi Stef and Michelle,
    So you are flying east today Stef and you tomorrow Michelle. Just wanted to wish you guys all the best. We hope you have a wonderful experience this weekend and enjoy every moment. Go Hard! Show em what The Cell is made of!
    Good luck guys.
    Tereena and Anthony 🙂

  2. Pete Yeates said

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

    Back squat 5 x 5 @ 80kg

    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

    Michelle and Stef, wishing you the best of luck and wonderful times in Sydney.

  3. Amith said

    G’day Michelle & Stef,

    Wishing you both achieve your goals at the nationals this w/e, soak up the atmosphere, adrenalin & rush of the competetion. Stay focused and don’t forget to enjoy the experience.

    What ever the outcome you’re both winners !!

    Cheers,

    Amith

  4. gus said

    wod:
    16kg kb, DNF at 30min mark, got 6 rounds plus 24 step ups

    step ups killed me. have always been shit at these, especially on the left leg due to the old bung knee

  5. Lisa said

    WOD
    10 rounds for time of:
    12kg Kettlebell Rack Hold Step Up (21″ Box), 15/15 reps
    12kg Kettlebell American Swing, 15 reps
    12kg Kettlebell Weighted Sit Ups, 15 reps

    26.50 mins 🙂

  6. Lisa said

    Good luck Michelle and Stef – smash it!! 🙂

    Looking forward to hearing all the news when you return, Lisa and Mandy 🙂

  7. Mary-Anne said

    Warm up
    5 min row / mobility drill / 1 x KB complex

    WOD
    10 rounds for time of:
    12kg Kettlebell Rack Hold Step Up (11″ Box), 15/15 reps
    10kg Kettlebell American Swing, 15 reps
    10kg Kettlebell Weighted Sit Ups, 15 reps

    29.06 mins.

    Felt slow moving today – KB Complex presses were challenging.

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