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Tuesday 22 June 2010

Posted by The Coach on June 21st, 2010

Strength
Deadlift
1×3 reps

Post load to comments

WOD
7 rounds for time of:
Rope Climb, 1 Ascent
Parellette Push Up to Pass Through, 5 reps
Toes to Bar, 10 reps

Post time to comments

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11 Responses to “Tuesday 22 June 2010”

  1. Adam Piller said

    deadlifts 3 reps @ 200kg

    wod as rxd 14.08mins

    great work by all this morning. those parralette pass throughs gang up on ya!!

  2. Pete Yeates said

    WU = Dynamic mobility, Squat x 5 @ 15, 15, 45, 65kg.

    Squat 85kg x 3, 95 x 2, 100 x 1, 90 x 3, 90 x 3, 90 x 3.

    Double Kettlebell Press 5 x 16kg, 5 x 20, 2 x 24, 2 x 24, 5 x 20.

    Handstand wall runs 60, 50, 40, 30, 20, Interspersed with
    6 x Inverted Ring Pullups

  3. The Cell said

    Recovery day today and yesterday was full rest day

    5000m row
    2:09.5 AVG
    TIME = 21.35min
    15 AVG Stroke rate

    Then: immediately transit to airdyne
    12mins
    Every minute sprint 10sec (sprints were medium intensity and from about 550 – 700 watt)

    Rehab / prehab wprk

    Stretch

    SS

  4. Mary-Anne said

    Warm Up:
    500m row / 1 x CFWU / mobility + 3 rounds of preparation deadlifts for the strength component.

    Deadlift 1×3 reps @ 85kg.

    WOD
    7 rounds for time of:
    Rope Climb, 1 Ascent (scaled to 5 partial ascents)
    Parellette Push Up to Pass Through, 5 reps
    Toes to Bar, 10 reps (scaled knees to elbows)

    over 21 mins. I accidnetly did another lot of rope ascents at the end…too preoccupied with the pain of trying to do toes to bar.
    Tough one today Steve, but thank you. Paralettes were great.

  5. Jase said

    After 3 weeks of no training and eating a bunch of crap I’m going to have a crack at today’s WOD in the 4.30pm class. Wish me luck, I may die 😉

  6. Adam Piller said

    Did u die Jase?

  7. Bliss said

    Deadlift 1×3 reps @ 95kg.

    WOD
    7 rounds for time of:
    Rope Climb, 1 Ascent (scaled to 5 partial ascents)
    Parellette Push Up, 5 reps
    Toes to Bar, 10 reps

    Stef??? 18 something? Not sure!

  8. Jase said

    I’m not dead! Woohoo!!! Although I moved through the WOD like a Zombie!

    Went easy on the deads and worked up to 1 x 3 x 130kgs. Weighed myself before training and found that since putting on a few kilos whilst away, I no longer have a double B/W deadlift!! 😦 Time to get stronger.

    WOD as rx’d
    Think it was 18.55mins.
    I was too preoccupied trying to breath to bother remembering my time.

    Lovin the new clock though! If I hadn’t of blown up the last one, we would have had one up a lot faster. And a lot cheaper! Ooops 😛

  9. Jase said

    Oh, on another note. I’m now a part-time copper, full-time coach (and Dad!)!!

    That means I’ll be around The Cell much more and will be more available for coaching. That may be good news for some, and sad news for others 😉

  10. Travis said

    Strength
    Deadlift
    Warmup sets 3×3 @ 40,60,80kg
    1×3 @ 105kg

    WOD
    7 rounds for time of:
    Rope Climb progressions, 5 reps
    Parellette Push Up to Pass Through, 5 reps
    Toes to Bar/K2E, 10 reps

    Time = 18:30

  11. The Cell said

    Good news overall mate! FOR SURE!!!

    AWESOME work ethic and determination by all today! Bliss, Rosa and Carole completed all T2B (70 reps)! Phenomenal efforts! Very impressed!

    🙂

    SS

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