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Wednesday 19 May 2010

Posted by The Coach on May 18th, 2010

Strength
Power Clean
1 x 3 reps

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WOD
40-30-20-10 rep rounds for time of:
16kg Double Kettlebell Push Press
Sit Ups

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8 Responses to “Wednesday 19 May 2010”

  1. michelle said

    Warm up: 3 x CFWU, mobility

    Strength: Power Clean
    1 x 3 @ 50kg

    WOD as Rx’d

    Time = 6:45

  2. Pete Yeates said

    Warm-up = Dynamic mobility, CFWU x 3, Power Clean x 5 @ 20, 30, 40kg – x 3 @ 50, 50kg.

    Power Clean x 3 @ 60kg

    WOD scaled to 12kg kettlebells = 6:06

    Finisher = Muscleup and handstand practice.

  3. The Cell said

    Flying through that WOD guys. Great work.

    How was lock out on your push presses Michelle? Getting any further back?

    jase 🙂

  4. Will F said

    Warm up: 3 x CFWU, mobility, Power Clean warmup

    Strength: Power Clean
    1 x 3 @ 40kg

    WOD 12 KG KB’s

    Time = I DONT KNOW! I wrote down all my weights but not my time 😦

  5. michelle said

    Still not back far enough, Jase, although I can lock my elbow joints now, which I really struggled with before.

    I’ve been having some physio work to help with the mobility issues and apparently my shoulders aren’t too bad, but my thoracic spine doesn’t move at all. So I’ve been continuing with the shoulder mobility work and have added in thoracic spine work as well. I can notice a huge difference now with barbell work, but I still suck when it comes to kettlebells and I find the cold weather makes it worse. Give me 12 months and I’ll have beautifully straight arms perfectly lined up with (or even slightly behind) my ears 🙂

  6. Anthony said

    Warm-up = Dynamic mobility, CFWU x 3, Power Clean x 5 @ 20, 5 x 40kg, 3 x 50kg.

    Power Clean x 3 @ 60kg PB 🙂 Form reasonable and felt good – not too heavy.

    WOD scaled to 12kg kettlebells = not sure I think 8 mins something? I do know I was slow. Situps not fast at all – quite sore from K2E on Monday.

    Finisher = Double Under prac for a couple of mins but shoulders a bit fatigued after WOD.

    Stef I hope you are dressed now! 🙂 very amusing this morning!

    Anth 🙂

  7. The Cell said

    Even the Glory boys wanted me to run in front of them so they could all look at my bum Anth! I bet Jason. R wishes he was there also! HAHA!

    🙂

    SS

  8. Glen Lewis said

    Warmup = CFWU x 3 + Mobility Drills. Power clean x 3 @ 40, 50, 60, 67.5

    Power Clean = 3 @ 77.5kg PB. Getting the hang of these now.

    WOD = Rx for 12:06

    Warmup was great – I can almost get 10 uninterrupted pullups out now without any assistance thanks to the wonders of kipping which is a huge improvement over the past month. Having said that, the WOD was really tough today on the back of two days of fairly consistent abdominal exercises, particularly Monday with the K2E. Was in pain at the start of the WOD, was in pain at the end of it 🙂

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