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Monday 05 July 2010

Posted by The Coach on July 4th, 2010

Strength
Power Snatch
3-3-3-3-3 reps

Post loads to comments

WOD
As many reps as possible:
100kg Deadlift – 2 mins
21” Box Jump – 2 mins
60kg Thruster – 2 mins
Burpees – 2 mins

Rest 2 mins between movements

Record reps for each movement. Score is total reps. Post movement reps and score to comments

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12 Responses to “Monday 05 July 2010”

  1. andrew said

    back after 2 weeks of cold/flu

    WU – 1km row, mobility, 1 x CFWU

    Power Snatch 3 x 40/40/40/45/45kg

    WOD – as rx’ed 104 reps. Should have gone lighter on thrusters as with combination of being away 2 wks and having done Jacobs ladder y’day ( in preparation for my trip to Peru) i struggled with 60kg

  2. michelle said

    Warm up: 1km row, mobility, CFWU x 1

    Strength: Power Snatch
    3-3-3-3-3 @ 25kg
    Kept it light and focused on form

    WOD:
    70kg Deadlift – 42 reps
    Box jumps – 45 reps
    35kg thruster – 15 reps
    Burpees – 31 reps

    Total 123 reps

  3. Pete Yeates said

    WU = Row 1k, Mobility, CFWU, Power snatch x 3 @ 20, 30kg.

    Power Snatch
    3, 3, 3, 3, 3 @ 35, 37.5, 40, 40, 40kg

    WOD:
    100kg Deadlift – 36
    Box jumps – 67
    50kg thruster – 17
    Burpees – 35

    Total 155 reps

  4. Jason said

    “Lynne”
    Bodyweight bench press (e.g., same amount on bar as you weigh)
    pullups
    5 rounds for max reps. There is NO time component to this WOD.
    90Kgs on the bar – 17.5kg bar (107.5kgs total)
    Even thoug it said no time component I assumed it need to be continuous – (took around 30mins start to finish)
    Round 1 – 12 + 15
    Round 2 – 7 + 14
    Round 3 – 7 + 13
    Round 4 – 7 + 13
    Round 5 – 7 + 13

    Total reps = 108

  5. Nicole said

    WARM UP : 1km row, mobility, CFWU x 1

    STRENGH : Power Snatch
    3-3-3-3-3 @ 24,25,26,26,25

    WOD:
    50 kg Deadlift – 35 reps
    Box jumps – 50 reps
    20 kg thruster – 26 reps
    Burpees – 31 reps

    TOTAL: 141 reps
    Getting better & better with power snatch…. (well it feels much much better than what it did a month ago;-)
    Great work this morning guys.. 😉 thrusters were a suprise for me ;-/

  6. Vicki said

    Great pic:-)

    WUP:
    1000 row
    CFWU
    Mobility

    STRENGTH:
    Power Snatch
    15.5 – 15.5 – 15.5 – 20.5 – 23
    These felt pretty good today, weight felt pretty easy.

    WOD:
    12 KG KB Swing (subbed for Deads)
    18″ Step up
    20kg Push Press
    Burpee (got back off my kness, so all toes for these – yay finally!~!!!)

    Total 173. Love the KB’s for upping the numbers 🙂

    Felt way off this morning, so thanks Storm for the encouragement!

  7. Will F said

    WARM UP : 1km row, mobility, CFWU x 1

    STRENGH : Power Snatch
    3-3-3-3-3 @ 25,25,25,27.5,30 kg

    WOD:
    70 kg Deadlift – 24 reps
    Box jumps – 60 reps
    40 kg thruster – 10 reps
    Burpees – 35 reps

    TOTAL: 129 reps

  8. The Cell said

    Big well done to Storm and all those hitting up the mornng sessions today. I was up and it was freezing!! Bare in mind too that The Cell is situated in the coldest part of Perth. It sucks just grabbing the barbell when it’s that cold!

    Jase 🙂

  9. Bliss said

    Warm up: 1km row, mobility, CFWU x 1

    Strength:
    Power Snatch
    3-3-3-3-3
    20-25-27.5-30-30
    – This lift slightly freaks me out

    WOD:
    70kg Deadlift – 33 reps
    Box jumps – 48 reps
    30kg thruster – 9 reps
    Burpees – 23 reps – in a perverse way I am glad to be doing them:)

    Total 103

    *** Michelle, can I just say…you, my friend, are a superstar! ***

  10. Anthony said

    Warm up: 1km row, mobility, CFWU x 1

    Strength: Power Snatch
    3-3-3-3-3 @ technique bar and plates + 5kg
    went light due to previous sore palm/wrist area on left hand. only hurts when doing snatch grip.

    WOD: scaled
    90kg Deadlift – 38 reps
    Box jumps – 57 reps
    40kg thruster – 18 reps
    Burpees – 32 reps

    Total 145 reps

    Good night everyone 🙂 not used to these evening WOD’s – knackered.

    Anth

  11. Adam Piller said

    Power cleans 45,55,65,75,81 (fail), 65 to finish on a lift

    wod as rxd – reps were 41,86,13,30 total 170

    f’ing hurt!!!!

  12. Travis said

    Strength
    Power Snatch
    5×3 @ 30,35,35,37.5,42.5

    WOD
    As many reps as possible:
    80kg Deadlift – 32 reps
    21” Box Jump – 54 reps
    45kg Thruster – 12 reps
    Burpees – 28 reps

    Total = 126

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