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Thursday 22 July 2010

Posted by The Coach on July 21st, 2010

1. Death By 10 Metres
Two cones are set 10m apart.
Start and run 1 length (10m). Rest for the remainder of the minute.
At minute 2, run 2 lengths. Rest for the remainder of the minute.
Continue until you cannot complete the required lengths within the minute.

Post your end point to comments

2. “Hammer Gone Bad”
3 rounds for max reps of:
12lb Sledgehammer Strikes Left, 1 min
21” Box Jumps, 1 min
12lb Sledgehammer Strikes Right, 1 min
24kg Kettlebell Clean, 1 min
Rest 1 min between rounds
Score is total reps per round.

Post reps to comments


19 Responses to “Thursday 22 July 2010”

  1. Storm said

    Thre is nothing flattering about this photo…………….

  2. Jeff said

    It is a good shirt.

  3. Tracy said

    You are a hot mamma who looks like you’ve just done a wicked work out or are considering how to seriously kick someone’s ass!

    I am sad to miss this workout! I LOVE sledgehammer slams!

  4. dan said

    Cool photo Storm,

    At first I thought you were holding small drum sticks!

    Hey Stef, I will film yesterdays WOD when i do it in the next few days, so that in a quiet isolated room by yourself you can watch my correct ROM beat your WOD score!! hehehe, sorry I’m holding on to yesterdays banter!!

    Steve I agree mate, 10.1kg vest is a scaled WOD…..

    So looking forward to getting home!!

    Take care team,


  5. Jase said

    MILF shot! 😉 Great pic Stormer!

    Is it just me or has Stef taken a shot of testosterone and started calling everyone out. Guess I’m gonna have to come back and kick his arse in a WOD, again! 😉 hehehehe

    (let’s make it OHS, HSPU’s and Muscle Ups. Think that’s all I’d win, oh and heavy back squats and eating crap for time!) hahaha

    See you soon brother! 🙂

  6. The Cell said

    HAHA! Ease up Jas, I definitely have you on Muscle ups, and I mix it up with the best of them when it comes to eating ‘bad’ food! Lets just pretend heavy heavy back squats do not exist and HSPU, really what are they anyway??? 🙂

    I think I may have to take a shot of something, Perhaps I have bitten off more than I can chew now! I do not like how these special forces guys are all army this, navy superiority that and then BAM! They band together… I am on to this, looks like secret training is in order… 10km run with 40kg vest here we come!



  7. The Cell said

    AM training:
    47min run – consisting of:
    10min run
    (3min sprint / 3min recovery) X2 – soft sand
    (2min sprint / 2min recovery) X2 – soft sand
    (1min sprint / 1min recovery) X2
    13min run back home



  8. Enzo said

    First Tyre Flips and Push Presses…..and now running and Sledgehammer swings WITH Kettlebells thrown in???

    no……cannot believe theres 2 great WODs in the same week!!! 😮 😮

  9. Jason said

    Stefanos, you have me on muscle ups hey?? I feel a 30 reps for time challenge coming on 😉


  10. graeme said

    you boys are all talking a good fight !

  11. Jason R said

    800m Run
    50 x KB swings (Mixed)

    Wod 1:
    Death by 10m
    Run 1 x 10m rest upto 1min
    Run 2 x 10m rest upto 1min
    Yadda, Yadda, Yadda
    Keep going until you don’t do the required amount of shuttles or you cough up an organ

    Shuttles = 16 (this one was decptively nasty)

    Wod 2:
    3 Rounds for max reps
    1 minute – 12 lb sledge hammer strikes (Right)
    1 minute – 21″ Box Jumps
    1 minute – 12 lb sledge hammer strikes (Left)
    1 minute – 24kb cleans
    1 minute rest

    Round 1: 153 Round 2: 134 Round 3: 125 Total = 412

    Did a session in the afternoon yesterday with Stef and Rod – consisting of 1 lap Jacobs ladder Kakoda trail, 8 x Jacobs ladder and one sprint up mount street. Calves are like two pieces of knotted rope, the only way to stop them hurting is to walk on my toes – hey, at least it makes me look taller? Box jumps today did not help. “Pain is the feeling that marks the beginning of the improvement process” Bring in!

  12. Storm said

    Ah my little grasshoppers the banter is beautiful,

    As soon as DAN is home the day will come where you will have to perform not only using your strength and speed but wit, knowledge and cunning for the 5 round Superhero Challenge.

    Yes costumes are mandatory and will be judged.

    There will be judges, spectators and children who have been waiting for this day of reckoning.

    I still do not have a firm date as I know with work committments i need to choose the right date to make sure you are all locked in wtih not even death as an excuse.

    S xxx

  13. Elle said

    Haha Love it Storm! So can’t wait to see this!
    You know, as the Ring Master running the events of this Superhero Challenge, you have to wear am outfit too…hmmmmmm I wonder what it should be???

    By the way, you only have a small window of about 4 days when DAN gets back, as I’m whisking him off to Italy for a few weeks 🙂 woo hoo, bring on the carbs 😉

    Thanks for an awesome WOD this morning Kate, Elliot & Trav – had heaps of fun! Let’s do more of these please!


  14. The Cell said

    PM training:
    Warm up
    Rower / mobility and KB’s

    3 x HSPU to abmat +
    1 x dead hang pull up +
    3 x HSPU +
    3 x dead hang pull up +
    3 x HSPU +
    5 x dead hang pull up
    = 1 round
    3 rounds untimed

    5 x 5 clap pull ups

    3 rounds of:
    1min handstand hold / 1min rest

    Then:3 rounds for max reps of:
    12lb Sledgehammer Strikes Left, 1 min
    21” Box Jumps, 1 min
    12lb Sledgehammer Strikes Right, 1 min
    24kg Kettlebell Clean, 1 min
    Rest 1 min between rounds
    TOTAL = 472 reps



  15. Pete Yeates said

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

    Squat 5 x 5 @ 67.5kg
    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

  16. Anthony said

    went for a run tonight. decided to incorporate pushups as well. run with headphones on – every end of song do 10 pushups.
    ran for just under 27 minutes and did 70 pushups. ( no knees woohoo )
    this would be the longest time I have run for a very long time so pretty happy. No idea of distance.
    next time I think I will try every half a song to get in more pushups

    see you in the morning 5.30 crew
    Anth 🙂

  17. michelle said

    Warm up: Airdyne, mobility, 50 x KB Swings

    WOD 1: Death by Burpee.
    Execute 1 burpee the first minute, two in the second and so on and so forth

    Got 12 complete rounds plus 10 burpees of round 13, then finished off with Airdyne sprints for as long as Craig kept going on the shuttles.

    WOD 2:
    Round 1 – Sledge Swing L, step ups, Sledge Swing R, 16kg KB Clean
    Rounds 2 and 3 – Sit ups, Step ups, Sit Ups, 16kg KB Swings

    Total 411 reps

    Had to mix things up today to keep my back safe and well

  18. Travis said

    1. Death By 10 Metres
    = 18 rounds

    2. “Hammer Gone Bad”
    3 rounds for max reps of:
    12lb Sledgehammer Strikes Left, 1 min
    21” Box Jumps, 1 min
    12lb Sledgehammer Strikes Right, 1 min
    16kg Kettlebell Clean, 1 min
    Rest 1 min between rounds

    Score = 354 (113,115,126)

  19. […] Compare to 22/07/10 […]

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