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Wednesday 21 July 2010

Posted by The Coach on July 20th, 2010

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

Post loads to comments

As many rounds as possible in 15 minutes of:
Pull Up, 5 reps
Push Up, 5 reps
Sit Up, 5 reps
Air Squat, 5 reps.
If you have a 10kg weight vest or body armour, wear it.

Post rounds to comments


26 Responses to “Wednesday 21 July 2010”

  1. Anthony said

    WU – skip prac 5 mins, pistol progressions, mobility, 1 x CFWU

    Overhead Squat
    5-5-5-5-5 reps 30/35/40/42.5/45kg PB 🙂 wrist good. Actually feel I could go heavier but need to ease into it so I don’t hurt it again. Thanks Stef for reminding me of that.
    1 x 15 reps @ 35kg

    As many rounds as possible in 15 minutes of:
    Pull Up, 5 reps ( orange band )
    Push Up, 5 reps ( no hand PU )
    Sit Up, 5 reps
    Air Squat, 5 reps.

    15 rnds +5 pull up +5 push up +1 sit up

    This was a fun WOD. Just need to get quicker / better at all the movements – situps / pushups slow me down as my core strength is still getting there. First time doing a WOD with orange band though so happy with that.

    Anth 🙂

  2. Travis said

    Overhead Squat
    5×3 @ 30,35,40,40,45PB
    1×15 @ 30

    As many rounds as possible in 15 minutes of:
    Pull Up (orange band), 5 reps
    Push Up (release at bottom), 5 reps
    Sit Up, 5 reps
    Air Squat, 5 reps

    = 16 rounds + 2 Pullups

    Felt good today, just need to use my legs less when doing pullups as im developing a bit of a swing which slows me down. Really enjoyed this one!

  3. Mary-Anne said

    This WOD was fantastic – love the swift transititions and body-weight load bearing.

    Nice work 0530 guys…its a privilege to train with you.

    Overhead Squat 5-5-5-5-5 reps = 18-20-22.5-25-25 PB
    then 1 x 15 reps @ 15kg

    AMRAP in 15 minutes = 15(+5+5+3)rounds
    Pull Up, 5 reps (red band)
    Push Up, 5 reps
    Sit Up, 5 reps
    Air Squat, 5 reps.

  4. The Cell said

    Warm up:
    10min Airdyne – 205 cal
    Mobility drills
    5 x 10 Pistol
    5 x 2-3 HSPU (full range)

    5×5 @ 70kg (85% of 5RM)
    1×15 @ 57.5kg

    As many rounds as possible in 15 minutes of:
    Pull Up, 5 reps
    Push Up, 5 reps
    Sit Up, 5 reps
    Air Squat, 5 reps
    As Rx’d with 10kg weight vest
    ROUNDS = 22 Rounds + 5 + 5



    *PS. Come and catch me Steve… 🙂 Oh, and Dan if your reading you can come chase the rabbit also…

  5. graeme said

    “Winners do what losers dont, even when they dont feel like doing it”

    Lance Armstrong

    something in that for all of us !!

  6. Anthony said

    Stef you are f**n inspirational mate. That = 450 reps in 900 seconds. 2 reps per second for a solid 15 minutes! awesome! and with a vest!

    Anth 🙂

  7. Anthony said

    oops, I meant 1 x rep per 2 seconds for a solid 15 minutes.


  8. Steve said

    Stef you should be drug tested….

    And give me some of whatever you’re on

  9. The Cell said

    Maybe you can go along with Lance Armstrong to the US Doping Investigation.
    Although I’m not sure your goji berries count as performance enhancing:-)
    You rock!!!!


  10. Pete Yeates said

    WU = CFWU, Pistol squats, Mobility.

    OHS 3,3,3,3,3 @ 40kg
    1 x 15 @ 40kg

    WOD as Rx’d (no weight vest) = 22 rounds +5+1

  11. The Cell said

    1000m row
    pistol progression 3×10 / mobility
    CFWU x 1

    Overhead Squat
    5×5 @ 8, 15, 17.5, 20, 20
    1×15 @ 15

    WOD as Rx’d (no vest, are you crazy??)

    = 16 rounds + 5 + 4

    Really poor hand care today and hands ripped badly. Not happy with my lack of professionalism and care. Plus they really hurt 🙂


  12. Will F said

    WU – skip prac 5 mins, pistol progressions, mobility, 1 x CFWU

    Overhead Squat
    5-5-5-5-5 reps 25/25/27.5/30/35kg
    1 x 15 reps @ 25kg

    WOD (no vest)
    Solid WOD today. Thanks to Stef for reminding me to pull me finger out on the pullups.

    As many rounds as possible in 15 minutes of:
    Pull Up, 5 reps
    Push Up, 5 reps (CF Games standard, this really slowed me down, just goes to show how badly I was doing pushups before)
    Sit Up, 5 reps
    Air Squat, 5 reps.

    = 16 rounds + 5 + 5 + 5

  13. The Cell said

    HAHA! Naturally aspirated! The only real way to be! I am waiting for you to post 25 rounds Steve…



  14. dan said


    Yes Stef and Steve my good friends I am reading this post progression!

    I will chase whatever animal you like, I will catch it and then shoot it! (just joking animal lovers)

    I’m having a rest day today,
    however I will be doing your little warm up WOD in the next 3 days programing…. 23 rounds in 15 min here I come… hehehe

    I can’t wait to get home and see all you guys.

    Train hard and live well,


  15. The Cell said

    Dan great to hear from you brother, straight to the point; we have a dilemma! This is the dilemma I face. Steve decided to use a 13.5kg weight vest, absolutely nothing wrong with that, in fact admirable, but here is the problem, seeming I used a 10.1kg vest (but who is counting the 100g) and Steve used a 13.5kg vest we cannot have an entirely even comparison!

    The beat on the street, the rumor around the work shop and the whispers in the wind is that Steve did 18 rounds with a 13.5kg vest on. Now how do we compare, its just not fair… Now Steve having prior knowledge that I did it with a 10kg vest and him using another weight, the question must be posed; did Steve do this with some forward thought or plan in mind…???



  16. The Cell said

    Oh and Dan you make sure when you do this little warm up that your ROM is on the money! Otherwise penalty burpees, or rather something you do not like, not sure what but we will think of something you despise!!!



  17. The Cell said

    Hit the WOD with the lunchtime crew…

    As rxd with 13.4kg vest = 18 rounds + 3 pullups

    10 minute break to tape up hands then yesterdays wod

    7 RFT of 7 tyre flips + 7 push press (50kg) + 7 kb swings (32kg) = 13.46

    Apples and oranges Stef…. HaHa

  18. The Cell said

    I would post what I did regarding yesterdays WOD when I did it a few weeks ago, but then again we would be comparing apples and oranges as I did a touch fresher than you when I did it today… HAHA! This week we do that WOD that you emailed me Steve, we are on!




  19. Steve said

    Re the weight of vests. I believe 30 lbs is the standard weight for a vest, therefore anything less is scaled.

    In all serious, whilst I love the competition, I fear that until the posted wod is 10km (or more) with 50% body weight, I might be stuck on the lower levels of the podium. Not that it will stop me chasing…..

  20. stef said

    That is no redemption for me my friend, when are we going to run 10km with 40kg of weight on us??? By the way, I did a little mathematical equation and I think you nabbed me on today’s WOD Spence!



    PM training:
    Warm up:
    “Kakoda Run” About 2km

    1 x lader from top to bottom, back up. 3 minute rotations.
    10 rounds

    1 x Mount street for time
    TIME = 57sec



    *Ladders hurt…

  21. Anthony said

    guys, love the banter. has kept me amused all day.

    PM training:
    set C2 for 20 mins countdown. row at 16 – 18 cadence paying close attn to power in the legs and good stroke technique. ( don’t start with the stroke comments Jase 🙂 )

    Actual cadence ranged between 14 and 19.
    Distance = 4892 mtrs in 20 mins

    This was a great workout and put me in the hurt box trying to keep up the intensity and power in each stroke. Definitely have to work on my posture as I found myself slouching a bit as I fatigued and my breathing suffered as a result.

    Anth 🙂

    have fun tomorrow everyone, the WOD’s look Mint!

  22. Glen Lewis said


    Overhead Squat 5-5-5-5-5 reps = 22.5-25-30-35-40 PB
    then 1 x 15 reps @ 30kg


    AMRAP in 15 minutes
    Pull Up, 5 reps (no band)
    Push Up, 5 reps
    Sit Up, 5 reps
    Air Squat, 5 reps.

    10 rounds as RxD

    This was one of those sessions which I won’t forget for a long time – managed to increase my OHS PB by heaps (was 27.5kg, now 40kg) and did the WOD pushups without a band.

    Thanks to Paul and Michelle who gave me tips and the encouragement to do the pull-ups without the band. Yay!

  23. michelle said

    Awesome work, Glen!

    Warm up: lots of mobility work, Airdyne, CFWU x 1 minus back extensions

    Strength: Overhead Squat
    5-5-5-5-5 @ 30-32.5-32.5-32.5-32.5kg
    1 x 15 @ 20kg
    Kept the weight managable to care for my back, which is still hurting 😦

    WOD: Red band for pull ups
    15 rounds even in 15min

    My back was a bit sore right after to WOD, but feels okay now. The real tester will be tonight – hopefully no waking up in pain at 1am!

    Great job tonight, Biljana – push ups on toes and red band for pull ups – woo hoo! 🙂 🙂

  24. Biljana said

    Thanks Michelle 🙂 Hope your back is ok and you get a good night sleep with no pain.

    WOD – 13 rounds + 5 Pull Ups in 15 mins. Happy with that.

    …now to keep working on push ups – depth, consistency and speed and maybe move to orange band pull ups?? That unassisted Pull Up will come this year!! hehehe

  25. Biljana said

    …and Glen – Fantastic effort!!!! – Unassisted Pull Ups…very envious right now 🙂

  26. Ash said

    Warm Up: 15k on the bike.

    Strength: Overhead Squat

    5-5-5-5-5 @ 20,20,20,20,20

    15 @20

    (never done them before go just used the bar)

    WOD: 15 round, 5 Push Ups, 5 Squats
    (no band)

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