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Friday 13 August 2010

Posted by The Coach on August 12th, 2010

Overhead Squat
5-5-5-5-5 reps
Then
1 x 15 reps
70-80% 5RM

Post loads to comments

Then

12-9-6 rep rounds for time of:
60kg Thruster
Burpee

Post time to comments

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10 Responses to “Friday 13 August 2010”

  1. Jase said

    Heavy thrusters AND burpees! Two of the most despised movements together at last. Gotta love the programmers! 😉

    Really looking forward to coaching Saturdays WOD too. Something special coming out of the programming bag………

    Jase

  2. The Cell said

    Funny that, have been chatting with Steve and Kate about tomorrow! Gonna come down and give it a good go! Excitement plus all round!

    🙂

    SS

  3. Lisa said

    Yippee – my first Sat session. It sounds like a good one!! 🙂

  4. Pete Yeates said

    WU = Row 1k, CFWU, Mobility.

    OHS 5,5,5,5,5,15 @ 40, 42.5, 45, 47.5, 50, 40kg.

    WOD scaled to 47.5kg Thrusters = 4:39

  5. michelle said

    I’m on the wait list for Saturday 😦 Sounds like I might miss a good one!

  6. Jase said

    Based on previous weeks Michelle, you will probably get a spot.

    Jase 🙂

  7. The Cell said

    Warm up:
    1000m row
    Mobility drills
    4 x 15m overhead BB carry @ 20kg/30kg/40kg/50kg with 3 x reverse hindu push ups between

    Then:
    4 sets of:
    1. L-Pull up, 5reps
    2. Alternating between: Wide grip muscle up rows & 10 butterfly kip
    3. Tuck back lever (advanced), 10sec hold
    3 sets of:
    1. Alternating between: L-sit on paralettes, 10sec & Straddle low L-sit on Paralettes, 10sec
    2. Reverse leg lift wall handstands, 3 reps (nailed these this time)! 🙂

    Then:
    3×4 TGU (2 each side) 
@ 24 + 28kg KB’s

    Then: 

    Front Squat 

    3 x 3 @ 70kg + 27kg of chains 

    2 x 2 @ 80kg = 27kg of chains
    (Could of gone heavier here, as I was feeling good, but elbow was playing up a little, happy with weight)

    Then: 
150m row + 

    8x Heavy Sandbag Get-up (SS special) (4 each side) 

    2 blocks of 3 sets – REST 2mins in between blocks. Time each block
    Rd1 = 6.46min
    Rd2 = 6.46min

    Stretch

    *Absolutely feel like I am firing today, really had planned 3 blocks, but ran out of time, disappointed I could not do the third block, but very happy with times. Good heavy hard work.

    🙂

    SS

  8. The Cell said

    And based on the email to circulate…

    🙂

    SS

  9. The Cell said

    you “gotta love the programmers”

    warm up: 400m row, 1 x CFWU, 50 x KB swings.

    WOD
    Tomorrow’s WOD
    Time = something more than 15 but less than 25 minutes. Really, really challenging and really fun.
    Everyone who is in tomorrow, go hard and enjoy, you’ll feel like a champion when its done!

    Kst

  10. Steve said

    50 swings in the warm up?? Gutsy move maverick. I hope they were light…

    Nice work Kate. I hope all sets were unbroken!

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