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Thursday 15 July 2010

Posted by The Coach on July 14th, 2010

WOD
3 rounds for time of:
Run 400m
21″ Box Jump, 20 reps
Row, 250m
Walking Lunge, 30 steps
Run, 400m
Push Up, 40 reps
Row, 250m

Post time to comments

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5 Responses to “Thursday 15 July 2010”

  1. Pete Yeates said

    Warm-up = Mobility, Squat x 5 @ 15, 15, 45kg.

    Squat 5 x 5 @ 65kg (Concentrating on going deeper, so went light)

    Then some gymnastics training:

    10 x Hollow Rocks, 10 x Spinal rolls, 10 x Supermans.

    On the Parallettes:
    10 x Tuck Planche(held for 5 seconds), passing through into a L sit (held for 5 seconds), passing back through into a Elbow lever (held for 5 seconds).

    Then onto the rings:
    10 x Front Lever progressions
    10 x Back Lever progressions

  2. Biljana said

    Pete – Hope you had a wonderful birthday yesterday!! 🙂

  3. The Cell said

    Here’s a Games update guys. Venue looks awesome. Heading off now for Bec’s last hitout before kickoff on Friday night. Going to Brian MacKenzie’s (from CrossFit Endurance) house to train in his garage and then out for dinner. Awesome bloke.

    Will keep everyone up to date with what’s going on.

    Jase 🙂

  4. stef said

    HAPPY BIRTHDAY PETE!!! May the enduring aspect of life lift your awareness to new and glorious heights! 🙂

    I have returned from being away guys, tremendous experience and great fun, with a lot of hiccups in between, great learning curves! I did want to post my workouts whilst away and check out what you had all been doing but could not access our website due to strict governing rules of China in relation to the internet,

    Look forward to seeing you all very soon!

    Be safe and keep training hard, as I have noticed you all have! Great work!

    🙂

    SS

  5. Travis said

    WOD
    3 rounds for time of:
    Run, 400m
    21″ Box Jump, 20 reps
    Row, 250m
    Walking Lunge, 30 steps
    Run, 400m
    Push Up, 40 reps
    Row, 250m

    Time = 30:06

    Been doing mostly strength days recently involving shorter WODs, this was a great change of pace. Really enjoyed this one!

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