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    The Cell workouts are designed and intended for the fittest of individuals and those who have exposure to our coaching and training. Do not complete these workouts as posted unless you have been coached in the movements, are familiar with our philosophy and have substantial training experience.

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Monday 23 August 2010

Posted by The Coach on August 22nd, 2010

3 rounds for time of:
Run 1km,
10 Muscle Ups
100 Squats

If you have body armour or a 10kg weight vest, wear it.

Post time to comments

Registrations for the Bibra Lake Fun Run MUST be into Jase by 13th September. So far, NONE have been received. Get them in guys!


11 Responses to “Monday 23 August 2010”

  1. The Cell said

    That’s got to be one of the greats, right there in front of your eyes…



  2. Steve said

    Pity I was about 200m behind you! We should call this photo ” Chasing the greatest”

  3. andrew said

    like a f*cking navy seal and powerlifter rolled up in body armor


    WU – 400 run, CFWU x 2, mobility, MU progressions practice

    WOD – 3rft of 1km run, 10 x mu progressions, 100 squats

    25 mins something

  4. Mary-Anne said

    First WOD back after 10 days rest.
    Great to train again and of course, I love the company. Thanks guys.

    3 rounds for time = 26:55 mins
    Run 1km, 10 Muscle Up progressions (orange band), 100 Squats

    My first day of the four-day count down to two weeks leave from work. I feel like a little kid with an Advent calendar (the ones with lollies stuck to it) haha. Okay, going crazy, I think I already mentioned that.
    All I want to do is train. xxx

  5. Tereena said

    I have massive running envy!!
    Have a great day everyone 🙂

  6. Pete Yeates said

    WU = Run 400m, CFWU, Mobility, Muscle up Practice.

    WOD as Rx’d = 25:24

  7. Ash said

    WU= 400m run, CFWU, Mobility, Muscle Up Progression

    WOD (MU Progression): 29:45

  8. kate said

    Lunch time crew – you’re awesome. I never fail to come away smiling;-)

    WU – 500m row, CFWU, muscle up progressions, with and without bands.

    WOD – (MU progression with red band): 31:38
    Found today’s WOD challenging. Finished all the 1km around 4:30 and then took FOREVER with MU progressions. A hard and frustrating exercise but nice to feel like I am making some (even a little bit) of progress.


  9. Bliss said

    WU – Quick trip home to check on eggs

    WOD – 5 rounds for time
    Row – 1000m
    MU – 10 (MU progression with red band) – I swear I spent most my time on these…bloody hell!!!
    Squats – 100


    Thanks Kate and lunch time crew for being particularly understanding…the election, amongst other things, have distracted me and the eggs paid the penalty.

  10. Dan & Elle said

    Great to be back and training with the crew at the Cell.

    Well done to everyone at the 5:30pm class, tough WOD

    As Rxd: 27:59. First time doing muscle ups on solid group.

    Elle: M.U progression 37:39 min.

    Peter great time for this WOD, you are a weapon!

  11. The Cell said

    Warm up:
    5min airdyne
    Mobility as follows:
    Glute stretch in to Cossak, 10 reps total
    Wide stance wall squats, 10 reps
    Hip flexor stretch, back leg elevated, 10 reps each leg
    Hip flexor and quad stretch, back leg elevated, 10 reps each leg
    Hip flexor stretch and reach up (opposite arm), 10 reps each leg
    Bulgarian split squats, 10 reps each leg
    Striders in to rotational lunges, 10 total
    Striders in to seated glute stretch, 10 reps
    Fire hydrants, 10 reps each leg
    Downward facing dog in to quad stretch, 10 reps total
    Cobra in to dynamic plough and deep squat, 10 reps total
    Downward dog in to quad squat, 10 reps
    Dynamic adductors, narrow, 5 reps
    Dynamic adductors, wide, 5 reps
    Dynamic adductors, horizontal squat, 5 reps

    15 RFT of:
    15 cal on airdyne
    15 airsquats
    15 ‘birthing’ sit ups
    TIME = 26.12min


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