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Wednesday 02 June 2010

Posted by The Coach on June 1st, 2010

WOD
Run 800m
then
10-20-30 reps for time of:
10kg Wall Ball
Walking Lunge
40kg Overhead Squat
then
Run 800m

Post time to comments

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14 Responses to “Wednesday 02 June 2010”

  1. Andrew said

    WU – 2x (500m row, CFWU), mobility

    WOD – 800m run, 10/20/30 of 10kg WB, walking lunges, 15kg OHS, 800m run

    Time 16:38. Would have been quicker but someone filled up with legs with lead for the 2nd run…ouch

  2. Adam Piller said

    I remember this one!
    And I think it was on the day after deadlifts to!
    Bloody hell!

  3. Pete Yeates said

    WU = CFWU x 2, Row 1k, Mobility.

    WOD, scaled the OHS to 30kg, the rest as Rx’d
    Time = 16:25

  4. Mary-Anne said

    500m row/CFWU x 2

    WOD:
    Run 800m then
    10-20-30 reps for time of:
    5kg Wall Ball / Walking Lunges / 15kg Overhead Squat
    then Run 800m
    Time = 20:30mins

    Sore cheeks from yesterday’s deadlifts.
    Big thanks to Andrew for sharing wall space, and thank you Storm, was brilliant to train with you for the first time.

  5. Tracy Lydiatt said

    500m row/CFWU x 2

    WOD:
    Run 800m then
    10-20-30 reps for time of:
    5kg Wall Ball / Walking Lunges / 7.5kg Overhead Squat
    then Run 800m
    Time = 23:24 mins

    Hard work and good job by everyone today. 🙂

  6. Monica said

    I forgot to look at my time! ARGH! I just know I came last hahah Was glad I finished though. Thanks for the motivation guys. I also agree with Maryanne was great to see you Storm for my first workout with you since I drove you crazy in fundamentals trying to grasp some of those moves.

    WOD:
    Run 800m
    10-20-30 reps for time of:
    5kg Wall Ball / Walking Lunges / 11.5kg Overhead Squat
    then Run 800m

  7. Will F said

    Warmup: 500m row/CFWU x 2

    WOD: “death by squat” 😉
    Run 800m then
    10-20-30 reps for time of:
    5kg Wall Ball / Walking Lunges / 15kg Overhead Squat
    then Run 800m
    Time = 17.39 mins
    My legs are still jelly.

    Discovered this awesome chocolate yesterday “Green&Blacks Dark 85%” tastes nice and seems very organic if anyone is interested. Bit on the pricy side however.

  8. Tracy Lydiatt said

    BTW – On my DEXA scan, I’m MALE by mistake!(thanks for the catch Pete) hahaha

    The technician is recalculating my bone density comparison (results are okay) against others in my age group – but this time for WOMEN! We’ll see how I fair 🙂 I was above average when compared to men.

  9. Mary-Anne said

    Monica, first week in! you trained like a machine.
    Don’t forget green & blacks white chocolate…its got little pieces of coco bean through it…very nice 😉

  10. Jase said

    Green and blacks is very, very nice. Yum 😉

    Great to see you posting Monica!

    Jase :-p

  11. gus said

    today’s training was a bit off… not sure why – bad sleep last night maybe. either that or i stuffed the linear progression, but i don’t think that’s the case. was just generally not in the zone.

    squats: 3x5x105 – these were okay. got through them, couple of form issues but nothing major.
    bench: 5-5-4@62.5 – failed last rep, did a few at 60 after to finish on good reps
    deads: 1@135 – did 1 and then just couldn’t move it from the floor.

  12. Glen Lewis said

    WOD #26

    Warmup – 2 x (500m row + CFWU).
    * On the red band on the pull ups
    * Did the dips on the rings but needed red band

    WOD – agree with Wills comment that it is a “Death by Squat”

    Run 800m then
    10-20-30 reps for time of:
    * 10kg Wall Ball
    * Walking Lunges
    * Overhead Squat (tech bar – still bending my right elbow 😦
    Run 800m

    Time: 27 minutes something.

    Absolutely destroyed my legs – couldn’t even keep my body straight whilst shuffling up the road. The 10kg wall ball just nails me – I am seriously thinking about dropping back to a 5kg one.

    Thanks for the encouragement Stef – more than once I just wanted give up on this one.

  13. Jase said

    Glen, it may be best to go to the 5kg ball.

    We want the power output high. Power = intensity. When power drops, intensity is reduced. Low intensity = piss poor results.

    High power output and therefore high intensity is achieved by a constant work rate. Stopping and resting too often or for too long reduces power. Drop the weight, increase the intensity, get better results.

    Great work with the red band pull ups mate!! That’s awesome improvement.

    Jase :-p

  14. Kenno said

    WOD as Rx’d

    16:31

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