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Wednesday 30 June 2010

Posted by The Coach on June 29th, 2010

Strength
Overhead Squat
5-5-5-5-5 reps
Then
1 x 15 reps

Post loads to comments

WOD
As many rounds as possible in 8 minutes of:
Tyre Flip, 4 reps
60kg Power Snatch, 5 reps

Post rounds to comments

***Coming Soon to The Cell – Weekly member skill sessions***

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14 Responses to “Wednesday 30 June 2010”

  1. Adam Piller said

    overhead squats 5,5,5,5,5 then 15
    50kg 60kg, 70kg, 80kg(PB), 90kg (failed on 3rd rep) then 15 @ 50kg.

    wod as rxd 6 rounds even.

    this wod was great, really enjoyed it but made me work!

    good work everyone!

  2. Pete Yeates said

    Fun today 🙂

    OHS:
    6.5, 9,11.5, 15.5
    15 x 11.5
    All easy.
    WOD:
    6 rounds +4
    Power snatch at 15.5

    Good job everyone – it’s great to see the girls progressing so well!

  3. Scott Fielding said

    Hi gang..having a cracker time here in the usa..see you all soon.
    scott

  4. Pete Yeates said

    No I don’t have multiple personalities as that’s Vicki’s realm, being a Gemini and posting in my name.

    WU = KB swings x 100, CFWU, Burgener, Mobility, OHS x 5 @ 20, 30, 40kg.

    OHS 5,5,5,5,5 @ 42.5, 45, 47.5 (4), 50, 55kg (PB) 🙂
    OHS x 15 = 35kg

    WOD scaled the PS to 30kg’s (Could have gone heavier, but wanted to drill form)
    = 5 Rounds.

    Adam Congrats on the PB.

  5. The Cell said

    Warm up:
    10mins airdyne
    Mobility drills
    1 x CF warm up (F2H, Butterfly kip practice)
    1 x Burgener

    Then:
    60kg bar
    Every 30sec for 10mins perform the following:
    1 x power clean
    1 x overhead
    1 x hang power clean
    1 x overhead

    *Probably could of and should of gone 65kg, came up quite easy, happy with form.

    Then:
    AMRAP in 15mins of:
    5 HSPU (scaled and head to abmat)
    5 dead hang overhand pull ups
    5 B/W fronts squats (77.5kg)
    5 Big tyre flips
    ROUNDS = 6 rounds + 5 + 5 + 4

    Stretch

    SS

  6. Will F said

    Warmup – 100 Kettlebell Swings (Mixed) 16KG, 1 x CFWU, 1 x burgner W/U, Mobility.

    OHS – 5-5-5-5-5 of 15-20->
    Went light with these today, trying to get back into form, from not doing these for a few weeks.

    8min AMRAP of
    Large Tyre x4
    25kg Power Snatch x5
    4 rounds +2

    Fun WOD! If anyone does it later, get the tyre with rounded edges, it’s really fun 😀

    These skill sessions sound interesting…anymore info?

  7. Anthony said

    WU = KB swings x 100 ( including single arm swings etc ), CFWU, Burgener, Mobility, OHS x 5 @ 20, 25kg.

    OHS 5,5,5,5,5 @ 25kg ( very light ) all the way through. I have a niggle in my left wrist/palm area and it only hurts whilst doing OHS / Power Snatch. I going to get it looked at and rest it for a few weeks.
    OHS x 15 = 20kg bar

    WOD
    scaled the PS to 20kg KB Snatch / flipped smaller tyre today due to spasming back muscle but it actually ended up feeling great.

    = 14 rounds + 2 tyre flips.
    tyre felt fairly light and Kb snatches were coming out a treat.
    I was going hard the whole 8 mins.

    this was mint fun. next time I will definitely have a crack at the large tyre. I feel I am ready now physically and mentally.

    Adam, awesome work on the OHS mate. well done!

    Anth 🙂

  8. Bliss said

    WU = KB swings x 100 (8kg), CFWU, Burgener, Mobility,

    STRENGTH
    OHS 5,5,5,5,5 @ 20, 22.5, 25, 27.5 (PB), 30kg (PB)
    OHS x 15 = 20kg

    WOD
    Scaled the PS to HPS – 20kg’s
    – 9 Rounds plus 1 tyre flip.

    Thanks guys fun workout.

  9. Lisa said

    Strength
    Overhead Squat
    5-5-5-5-5 reps
    15x 16x 17.5x 18.5x 21

    Then
    1 x 15 reps
    15kg

    First time doing the overhead squats so I went light and concentrated on technique.

    WOD
    As many rounds as possible in 8 minutes of:
    Tyre Flip, 4 reps
    25kg Power Snatch, 5 reps

    6 rounds + 4 tyre flips

    Great WOD, great group! Loved it!

  10. Michael Weir said

    Hi guys This is my post

    Warm up – KB swings x 100 (12kg), CFWU, Burgener, Mobility,

    STRENGTH-
    OHS 5,5,5,5,5 @ 40, 45, 50, 55, 60kg (failed on the 3rd rep)
    OHS x 15 – 40kg

    WOD
    8min AMRAP of
    Large Tyre x4
    30kg Power Snatch x5
    6 rounds +4+4

    Felt really good after the WOD but my back seized up at work getting out of a chair now feeling pretty average

  11. The Cell said

    Will and all – more info to be released in coming days. They’ll kick off in August, due to July being a nightmare schedule.

    Jase 🙂

  12. Brett said

    Strength –
    OHS 5,5,5,5,4 1/2 @ 32.5, 35, 37.5, 40, 42.5 (pb)
    OHS 15 @ 30kg

    Wod
    Scaled to 30kg power snatch
    5 rounds even

    Tyre flips were painful…

  13. Travis said

    Strength
    Overhead Squat
    5×5 @ 30,30,35,37.5,42.5kg
    1×15 @ 30kg

    WOD
    As many rounds as possible in 8 minutes of:
    Tyre Flip, 4 reps
    35kg Power Snatch, 5 reps

    = 5 Rounds +4 +1

  14. Kenno said

    First WOD back after an injury, had achilles tendonitis from trying a new pair of shoe! now back with old faithful Asics Kayano!

    learn from my mistake IF YOUR CURRENT BRAND OF SHOE IS NOT CAUSING YOU ANY INJURIES, DONT MAKE A CHANGE!

    STRENGTH
    5×5 @ 40,45,50,55,60kg
    1×15 @ 40kg

    WOD
    amrap 8min:
    trunk flip, 4 reps (very light)
    40kg Power snatch, 5 reps

    = 9 rounds

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