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Wednesday 07 July 2010

Posted by The Coach on July 6th, 2010

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

Post loads to comments

WOD
5-4-3-2-1 reps for time of:
140kg Deadlift
Rope Climb

Post time to comments

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17 Responses to “Wednesday 07 July 2010”

  1. Andrew said

    marvellous!! after having done 165 pull ups in todays WOD i can look forwrad to 15 rope climbs tommorrow..

  2. The Cell said

    I’ll see you at half 5 Andrew. Rope climbs will be the easy part 🙂

  3. Adam Piller said

    This looks sweet, wish I was having a crack, instead I’ll be cracking a bin tang by the pool!!

  4. michelle said

    Warm up: 5min row, mobility, CFWU x 2

    Strength: Overhead Squat
    5-5-5-5-5 @ 25-30-35-40-42.5kg PB 🙂
    1 x 15 @ 30kg

    WOD scaled to 60kg deads (back wasn’t feeling right), all rope climbs as prescribed

    Time = 14:22

    I love rope climbs 🙂

  5. Andrew said

    WU – 5min row, mobility, CFWU x 2

    OHS – 5 x 20/25/25/30/30kg 15 x 20kg

    WOD – started off as Rx’ed but had to drop DL to 120kg and sub rope climbs as of rd 3. 17:24

    First time doing rope climbs back2back so not a disaster although my hands now feel like raw steak

  6. Monica said

    WU – 5min row, mobility, CFWU x 2

    OHS – 5 x 20/20/20/25/26kg last 2 rounds where a PB!

    15 x 15kg

    WOD:
    5-4-3-2-1 reps for time of:
    55kg Deadlift PB…soooo happy!
    Scaled rope climb lay down rope pulls up.
    Time: 16:59

    Was first time had seen the rope climbs in action was awesome. Very impressed. Hope to be able to do one soon.

    Good work everyone on another cold morning.
    Have a good day

  7. Pete Yeates said

    WU = Row 5 min, CFWU x 2, Mobility.

    OHS 5,5,5,5,5 @ 40, 45, 45, 45, 45 (Just wasn’t feeling it on these until the last set. I figured out I was losing upper body tightness, so kept everything tight and they felt good.)
    OHS x 1 @ 40kg

    WOD = scaled DL to 120kg’s
    Time = 13:07

    Whilst warming up on the DL’s, just to see if I could, I did a single at my PB weight of 130kg, came up easy, so went to 140kg’s to set a new 1RM which is also 2 x bodyweight. 🙂 🙂

  8. Will F said

    Jase, pleasure to watch you smash out that WOD as rx’d today!

    WU – 5min row, mobility, CFWU x 2

    OHS – 5 x 20,22.5,22.5,25,25
    15 x 20kg

    WOD:
    5-4-3-2-1 reps for time of:
    70kg Deadlift
    Scaled rope climb
    Time: 10.44

    Did half a rope climb. I don’t think I was locking my feet in right so did a couple at the end with the assistance of Steve showing me how it’s done. Cheers.

  9. Travis said

    Strength
    Overhead Squat
    5×5 @ 30,35,37.5,40,45 (PB)
    1×15 @ 30

    WOD
    5-4-3-2-1 reps for time of:
    100kg Deadlift
    Rope Climb scales

    Time = 9:14

    Overhead squats felt solid, really comfortable with these. Did the first rope climb and switched to scales. Awesome determination by Jase to smash these out as Rx’d!

  10. Rhys said

    Yesterdays WOD as Rx’d
    24:45

    Super happy… super pain…
    There was blood and yelling, all the hand stands were un broken which was awesome. Also my push ups for a meal/cup of tea is up too 40 as of today which made me laugh at myself.

  11. Jason said

    Strength
    Overhead Squat
    5 x 5 x 5 x 5 x 5
    @ 40 – 40 – 50 – 55 – 60
    1×15 @ 40

    WOD
    5-4-3-2-1 reps for time of:
    140kg Deadlift
    Rope Climb

    Time = 27 ish
    Time bacame irrelevant, just wanted to finish without having to scale – thanks to the 6:30 crew and Steve for sticking around, I think it would have taken even longer otherwise.

  12. The Cell said

    Todays WOD as rxd

    12:19

    Deads were ugly, rope climbs weren’t much better… Just happy to finish. Was hoping for slightly quicker but that deadlift weight is my 3rm so it was a struggle. Enjoyed it though

    Steve

  13. The Cell said

    Great effort from everyone today on the ropes. Massive stuff from Paul tonight grinding and pushing through the WOD as Rx’d. I think the final rope climb took about 3 minutes and a couple of attempts that saw him stop painfully close to the top each time. Awesome stuff big fella!!

    Jase 😉

  14. Bliss said

    WU – 5min row, mobility, CFWU x 2

    OHS – 5 x 25,27.5,30,32.5
    15 x 25kg

    WOD:
    5-4-3-2-1 reps for time of:
    80kg Deadlift – should have done the 100kg – would have slowed me down and made me work hard which is always good.
    Scaled rope climb – Can’t wait to climb again 🙂 In 3weeks…maybe 4.

    7.08

    Thanks Steve. Excellent training with Junior and Michael. 🙂

  15. Biljana said

    Hey Michelle..left a pressie for you at The Cell! Enjoy! 🙂

  16. Carole said

    Wod: 5-4-3-2-1.
    60kg deadlifts (scaled), plus rope climbs(15). Total time: 10.07. Pretty please with that. 🙂

  17. […] Compare to 07/07/2010 […]

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