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Monday 02 August 2010

Posted by The Coach on August 1st, 2010

WOD
“ROY”
Five rounds for time of:
100kg Deadlift, 15 reps
24″ Box Jump, 20 reps
Pull-Up, 25 reps

Post time to comments

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11 Responses to “Monday 02 August 2010”

  1. Jason R said

    Warm-up:
    1000m Row
    Mobility

    Then grading Practice:
    500m row 1:36.9 (needs to be 1:35)rowing is not my friend!
    Double unders 3 x 40
    L-sit – 30 sec

    Strength:
    3 x bergner warm-up (20kgs)
    3 sets of
    3 squat snatch (40kgs)
    5 power snatch (40kgs)

    Did I mention how much I dislike rowing?

  2. michelle said

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

    WOD, scaled to 45kg deadlifts, 18″ step ups (both to ease my sore bakc 😦 ) and red band pull ups

    Time = 17:26

    Awesome work by the rest of the 0530 crew this morning – looked like hard work!!!

  3. Jase said

    Popped into the cell this morning shortly before half six on my way to work. There were some knackered looking athletes there. I’m sure that was the first time I saw Pete miss a box jump! Make no mistake, this WOD is tough. Great efforts from those who have already tackled it.

    Aiming to do it this arvo. Gotta check MBO for class slots.

    Jase R, I don’t want to give too much away, but you’ll probably pass with that rowing effort 😉

    Jase 🙂

  4. Pete Yeates said

    WU = Row 1k, CFWU.

    WOD as Rx’d = 23:10

  5. Nicole Quirk said

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

    WOD: 5 rounds
    DL 55kg x 15
    Box Jumps 24 inch x 20
    Pull Ups half RB and half BB

    TIME 23 mins and a bit more…

    I really noticed that extra inch or so in the box jumps, I thought I had a bit of Mondayitis happening but think wod was just a big one…
    Great effort everyone !!!
    Happy as hands are healthy after pullups too:-)

  6. Steve said

    Day after Painathlon, body felt good so I hit today’s wod with the 4:30 crew…

    5 RFT of 15 deadlifts (100kg), 20 box jumps (24in), 25 pull ups

    Time 18:21

    This morning did an untimed wod of
    50 x push ups with hand release
    40 x ring push ups
    30 x ring dips
    20 x archer push ups
    10 x body weight bench press

    Bit of a chest pump after this… I was walking around like Stef…

    Bam!

  7. The Cell said

    Got my arse handed to me by today’s WOD.

    I jumped in with the 5.30pm crew and chased Steve’s phenomenal 18.21!

    25.01mins later I finished. First round was done in about 2.30 but I gassed severly. I think my last round took me over 6 minutes!

    At least I trained though. 1 down, 3 to go for this week.

    Jase 🙂

  8. Anthony said

    I feel the same way Jase, that WOD was full on. And Steve, you ARE superhuman mate – 18.21 – and after yesterdays effort, awesome!!!

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

    WOD: 5 rounds
    DL 100kg x 15 – 1st time doing this weight in a WOD 🙂
    Box Jumps 24 inch x 20 – big tyre on plates to get height
    Pull Ups – red band 1st rnd then Blue band for remainder as my grip was already on its way home after 2 rnds of the 100kg DL’s.

    time = 26.40

    Thanks Storm for correcting my form as I fatigued. Back actually feels pretty good.

    Anth 🙂

  9. The Cell said

    Have I really got a huge chest???

    🙂

    SS

  10. The Cell said

    Recovery work
    1000m row
    Mobility drills

    Then:
    Untimed of:
    10 x OHS
    10 x Mixed KB swing, 16kg
    Muscle up (jump to rings) to 10 x ring dip
    10 x pull up – mix between butterfly and Dead hang
    10 x hip ext
    10 x GHD sit up
    5 rounds

    Stretch / foam roller

    SS

  11. Jase said

    I don’t think that’s what he meant bro :-p

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