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Friday 30 July 2010

Posted by The Coach on July 29th, 2010

Strength
Push Press
1 x 3 reps

Post load to comments

WOD
4 rounds of:
With a continuously running clock,
row as many metres as possible in 1 minute,
then perform 5 burpees before 2 minutes.

Score is total metres rowed.

Post score to comments.

Big congrats from all the Cell crew to Mike W. and his wife on the recent birth of Charlotte. Rumour has it that Mike missed the warm-up 😉 Well done guys!!!

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4 Responses to “Friday 30 July 2010”

  1. Mary-Anne said

    Warm Up – 800m run / mobility / 2 x CFWU

    Strength – Push Press 1 x 3 reps @ 37.5kg (PB)

    WOD – 4 rounds of total metres rowed: 1028

    Learing to “switch on” all of the key points for a good lift.
    Feeling strong. Thanks 05:30 crew for great support…Anth, you smashed the rowing out of the ball-park!
    Happy Friday.
    Lots of peace and positive energy…

  2. Nicole Quirk said

    Appolagies to anyone who wanted to get into this mornings 530am class… Been sick & thought I’d be fine by this morning but wasn’t to be:-( ….

  3. The Cell said

    Hope your feeling better soon Nic.

    My training
    W/Up
    3 x 10 dble unders
    CFWU x 1
    Mobility
    Deadlift warm ups working up to 140kg

    WOD
    AMRAP/7 mins
    140kg Deadlift, 7 reps
    PIstols, 14 reps
    Dble UNders, 21 reps
    Rnds: 2 + Deadlifts 😦

    Backed up my crap effort yesterday with another today on one of the games WOD’s. 140kg is pretty heavy for me as my deadlift max is a paltry 160kg, so 140 is 87.5% of my max. The deads killed me and slowed me right down. PIstols and dble unders were a piece of piss and were all unbroken.

    The one positive I can take from it is that it’s training sesh #2 for the week. My goal is 4 so Saturday and Sunday training sessions it is for me 🙂

    Jase 🙂

  4. Anthony said

    800 run, 2 x cfwu, mobility

    Push Press – deload week wu 3 @ 20kg/40kg then
    1 x 3 reps @ 50kg

    WOD
    4 rounds of:
    With a continuously running clock,
    row as many metres as possible in 1 minute,
    then perform 5 burpees before 2 minutes.

    Score = 1247 mtrs. 319/311/308/309.

    round 1 should have been somewhere around 330-340 but I literally fell off the seat onto the C2 frame and lost time getting back on and going again – damn slippery shorts.
    Very happy to keep all rounds above the 300 mtr mark.

    Thanks for the props Mary-Anne and nice push press yourself – they looked easy 🙂

    Will, have a great, safe holiday mate. Take care, see you when you get back. 🙂

    Anth

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