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Thursday 29 July 2010

Posted by The Coach on July 28th, 2010

WOD
10-9-8-7-6-5-4-3-2-1 reps for time of the triplet:
Chest-to-bar pull-up
21″ Box jump
20kg Weighted Sit-Up

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9 Responses to “Thursday 29 July 2010”

  1. graeme said

    i like it !!

  2. The Cell said

    Great photo!!! 😉

    Jase

  3. Mary-Anne said

    Photo is amazing…I wish I was there.

  4. The Cell said

    Hear that Stef??? Mary-Anne said the photo is amazing!! I think they were my words in regard to my prodigious photographic skills 😉 hahahahaha

    Jase 🙂

  5. The Cell said

    Upon further inspection the photo is substantially good, better than the first initial glance. If you keep this up you may just be considered ‘a creative inspiration’…

    🙂

    SS

  6. The Cell said

    Warm up:
    1000m row
    Mobility drills
    CF warm up

    Then:
    3 x 3 HSPU – head to abmat
    Handstand practice

    Then:
    10kg weight vest on:
    20-10-15-5 reps of:
    Weighted pull ups
    Weighted 21″step ups (each leg)
    TIME = 6.12min

    5min intermission

    20-15-10-5 reps of:
    Weighted push ups with hand release
    Weighted lunges (total)
    TIME = 3.37min

    Weight vest off

    Then:
    2km soft sand beach run
    2km soft sand beach walk

    Stretch

    SS

  7. The Cell said

    W/Up
    Dble Unders 3 x 10
    2 x CFWU

    Strength
    Snatch Pulls
    3-3-3 reps
    40/50/60kg
    Heaving Snatch Balance
    3-3 reps
    40/50kg
    Snatch Balance
    40/50kg
    Snatch
    1 x 3 x 60kg

    WOD
    9-7-5 reps for time of:
    Muscle Ups
    60kg Snatch
    12 min time cap

    Didn’t finish. Got 3 muscle ups done on the final set of 5.
    All up a total of 35 reps.

    Pretty annoyed with that. Think I dropped my first 3 snatches. Deceptively tough to go straight from muscle ups to a snatch. Second round was better as I didn’t rush from muscle ups to the snatch. I took a little while to suck in some breaths and give the triceps and shoulders a break. Good WOD though. Will do it again and finish it, sub 10mins 😉

    Jase

  8. michelle said

    Warm up: 1km row, mobility, CFWU x 2

    WOD: 10 to 1
    C2B pull ups (red band)
    Box Jumps
    16kg Sit up

    Time = 10:24

    Then some handstand practice to finish

  9. Will F said

    W/U – 800m run, mobility, CFWU
    Strength – push press 1×3 @ 40KG
    WOD – 1071m

    Hopefully my next post will be from the beaches of Greece! See you all in 3 months!

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