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Friday 28 May 2010

Posted by The Coach on May 27th, 2010

WOD
3 rounds for time of:
Muscle Up, 6 reps
40kg Snatch, 12 reps
Toes to Bar, 18 reps

Post time to comments

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11 Responses to “Friday 28 May 2010”

  1. dan said

    Hey Team,

    I just thought I would say G’Day.

    Steve, Mate if you want a photo of me in my speedos just ask, you don’t need to put it in a post to the world, and you can add add a 2 in front of the 8kg Kettlebell comment, however that kind of weight is for CD’s not the likes of your gang…. (I love a bit of friendly rivalry)

    WOD
    I called this ‘Fight Got Worse’
    40kg Thrusters
    40kg Sumo H.P
    40kg Push Press
    Box Jumps
    20kg American Swings

    3 rounds/1min per activity/ 1min rest between rounds
    Total points: 257 (35 degrees)

    Who agrees, any session with Thrusters = Pain Train!?

    Looking forward to getting home.

    Dan

  2. michelle said

    Warm up: 5min airdyne, mobility, CFWU x 1, Burgener w/up x 1 with tech bar, x 1 with 15kg bar, muscle up practice

    WOD: 3 rounds
    6 x Muscle up progression with orange band (straight legs, heels on ground)
    12 x full squat snatch @ 25/20kg
    18 x TTB/K2E – basically feet as high as I could get them

    Time = 11:07 (I think)

    I wanted to stick with full snatches rather than the power snatch + OHS version. Did the first round with 25kg on the bar, but form was pretty sloppy after a couple of reps, so dropped back to 20kg for rounds 2 and 3 – v. happy with form at this weight and speed was ok too.

    Dan – Thrusters = agony. There’s not many things in this world that I hate, but thrusters are one of them. I should do more of them 😉

  3. Pete Yeates said

    Warm-up = Dynamic mobility, run 400m, CFWU, Burgener, some Muscle-up and Toes to bar practice.

    WOD scaled the snatches to 21kg, the rest as Rx’d = 11:14

    Nice name for the wod Dan, I bet 1 minute x 3 of thrusters hurt big time.

  4. Andrew said

    WU – 400m run, mobility, CFWU, burgener WU, MU practice

    WOD – 6 x MU progressions, 12 x 15kg snatch, 18 x knees 2 chest/waist

    Time 8 mins something

    Dont recall having done full snatches or power snatch/OHS before – this was hard!

  5. graeme said

    6 Rules to live your life by – by Jack Welsh

    Face reality as it is, not as it was or as you wish it to be
    Be candid with everyone
    Dont Manage, Lead
    Change before you have to
    If you don’t have a competitive advantage, don’t compete
    Control your destiny, or someone else will

  6. Andrew said

    and especially for stef

    The Internet is the Viagra of big business.
    Jack Welch

  7. Will F said

    Warm up: 400m run, mobility, CFWU x 1, Burgener w/up x 2, muscle up practice

    WOD: 3 rounds
    6 x Muscle up progression with red band (straight legs, heels on ground)
    12 x snatch @ 15kg
    18 x K2E

    Time = 9.06

    Great pointers on the K2E and Muscle up progressions…cheers Coach.

  8. The Cell said

    Warm up:
    Airdyne / mobility drills
    20min Handstand practice

    Then:
    5 HSPU
    10 Pull ups
    15 Wallball (10kg)
    20 Push ups
    25 Double unders
    4 Rounds for time:
    TIME = 13.34min (F*****G HSPU’s are my nemesis)!!!

    7min rest

    Then:
    3 Bar Muscle ups
    15 GHD sit ups
    30m Suitcase carry (40kg KB)
    4 Rounds for time
    TIME = 5.24min

    Then:
    Back squats
    5 x 5 @ 60kg
    Focus was speed and form

    Stretch and roll

    *Had the pleasure of training with McGyver and Adam this evening and Storm and Adrian were also training, good company! Thank you.

    🙂

    SS

  9. gus said

    what are suitcase carries? is it similar to farmers carry?

    squat: 3x5x100kg (previously 5rm, happy with that)
    bench: 3x5x60kg
    dead: 1x5x130kg

  10. The Cell said

    Probably just the one side Gusman.

    Jase 🙂

  11. Kenno said

    as Rx’d

    13:25 (including 100m transitions to the pull up bar)

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