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Tuesday 13 July 2010

Posted by The Coach on July 12th, 2010

WOD
For time:
100kg Deadlift, 15 reps
50 Pull Ups
100kg Deadlift, 12 reps
40 Pull Ups
100kg Deadlift, 9 reps
30 Pull Ups
100kg Deadlift, 6 reps
20 Pull Ups
100kg Deadlift, 3 reps
10 Pull Ups

Post time to comments

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14 Responses to “Tuesday 13 July 2010”

  1. Pete Yeates said

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

    Squat 5 x 5 @ 85kg

  2. Lisa said

    Note to self – remember to tape hands!!!

  3. Tracy said

    Pete – just wanted to say a HUGE thanks for your help! I really appreciate it and I know I’ll get there….

  4. michelle said

    Warm up: 1km row, 100 mixed KB Swings – 12kg, mobility

    WOD: Used orange band for sets of 50, 40, 30 pull ups, red band for the rest. 70kg deadlifts.

    Time = 18:04

    I was happy with the deadlifts this morning – all sets unbroken – but the pull ups were slow (more of a grip issue than anything else).

    Lisa, remember to tape your hands 🙂 I know have a nice tear in each palm.

  5. Jason said

    Warm up:
    1000m Row
    100 Kb swings (Mixed)
    Mobility

    WOD: (As Rxd)
    15 x 100Kg Deadlift
    50 Pullups
    12 x 100Kg Deadlift
    40 Pullups
    9 x 100Kg Deadlift
    30 Pullups
    6 x 100Kg Deadlift
    20 Pullups
    3 x 100Kg Deadlift
    10 Pullups

    Time: 19:45

    Deadlifts were fine, managed most of the pullups in sets of 10 and then sets of 5 – Hands are screded and I can’t even lift a cup of coffee. Should be fine for tomorrow unless the WOD invloves raising my arms, straightening my legs or gripping anything?

  6. Lisa said

    I did the WOD last week that had loads of pull ups and none of us used tape – it wasn’t pretty!!

  7. Glen Lewis said

    Warm up:
    1000m Row
    100 Kb swings (Mixed)
    Mobility

    WOD:
    15 x 100Kg Deadlift
    50 Pullups (red band)
    12 x 100Kg Deadlift
    40 Pullups (red band)
    9 x 100Kg Deadlift
    30 Pullups (15 red band, 15 blue band)
    6 x 100Kg Deadlift
    20 Pullups (blue band)
    3 x 100Kg Deadlift
    10 Pullups (blue band)

    Time: thirty four something minutes

    Managed for the most part to do the pull ups in sets of 5. Hands are not feeling so great (http://yfrog.com/m9in8j), but thankfully Storm suggested bathing them in some sort of tea tree wash in the sink and that cleaned out all the blood and talc nicely. Going to wander off to a sports store and buy a few rolls of tape for my hands for future WODs involving large amounts of pull ups.

  8. Amith said

    Warm up:
    1000m Row
    100 Kb swings (Mixed)
    Mobility

    WOD:
    15 x 60Kg Deadlift
    50 Pullups (BB)
    12 x 60Kg Deadlift
    40 Pullups (BB)
    9 x 60Kg Deadlift
    30 Pullups (BB)
    6 x 60Kg Deadlift
    20 Pullups (BB)
    3 x 60Kg Deadlift
    10 Pullups (BB)

    Time 19:30 mins

    Should have gone heavier on D/L.

  9. Storm said

    Fantastic effort everyone, lunch time crew worked hard big woohoo to Paul for doing WOD as RXD lots of pullups for that big frame.

    They were all very cute with matching rips acorss the hands, nice picture Glen but dont worry you were not the only one pulling funny faces with your hands in the water.
    Nic just waited till you werent watching.

    Hand maintenance guys is very important they are part of your equipment and should be looked after lovingly and not taken for granted.

  10. Tracy said

    Jase you might have to get Carol to feed you on the plane! hehehe

  11. Nicole Quirk said

    Warm up:
    1000m Row
    100 Kb swings (Mixed)
    Mobility

    WOD:
    15 x 70 Kg Deadlift
    50 Pullups (Red B)
    12 x 70 Kg Deadlift
    40 Pullups (Red B)
    9 x 70 Kg Deadlift
    30 Pullups (RB)
    6 x 70 Kg Deadlift
    20 Pullups (Red B)
    3 x 70 Kg Deadlift
    10 Pullups (Red B)

    Time 30:06 mins

    Super happy with todays effort 72kg was my pb for deadlift less than 8wks ago. Today I could do 70kg for the wod & moved to the red band for my pullups instead of purple woo hoo 🙂 felt good to get through it…. Think it’s the hands that got torchured the most ;-( once they go they’re gone OUCH !!!

  12. Lisa said

    WOD
    For time:
    70kg Deadlift, 15 reps
    50 Pull Ups (BB)_
    70kg Deadlift, 12 reps
    40 Pull Ups (BB)
    70kg Deadlift, 9 reps
    30 Pull Ups (BB)
    70kg Deadlift, 6 reps
    20 Pull Ups (BB)
    70kg Deadlift, 3 reps
    10 Pull Ups (BB)

    19.07 Min

    I was trying to decide whether to go with a blue or red band. I found this one tough but wish I had gone with the red and taken longer….. I’ll know for next time.

    Thank God I taped my hands up – this would have been brutal without ‘protection’;)

    Great work 430pm crew 🙂

  13. Bliss said

    Oh man…I wish I had been around for this one!! I miss the WOD’s and the lunchtime crew.

    but………….

    the snow is fabulous! 🙂 I’m sporting a hearty bruise on my hip from a spectacular stack on the snow. 🙂

    See you soon guys!

  14. Storm said

    wod as Rxed

    18.20

    WOO HOO happy days. Back stayed intact 🙂

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