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Monday 06 September 2010

Posted by The Coach on September 5th, 2010

3-3-3 reps


1 x 15 reps
Use 60% 3RM
Re-grip and re-set after each rep. No touch and go reps.

Post loads to comments


6 rounds for time of:
Row, 250m
32kg Kettlebell Snatch, 6 reps left arm
32kg Kettlebell Snatch, 6 reps right arm
Burpee, 10 reps

Post time to comments


18 Responses to “Monday 06 September 2010”

  1. andrew said

    Back after a week or so off with a bug so dialed it back a bit today

    WU – 500m row, mobility, 50 x 16kg kb swings, CFWU x 1

    DL – 3 x 105/125/140kg 15 x 90kg

    WOD – 6 rft of 250m row, 6ea x L/R 24kg kb snatch, 10 x burpees

    16 mins something.

    didnt really feel as I had dialed it back on abt rd 4 of the burpees 😦

  2. Luke F-J said

    WU – Cycle, mobility and light deadlifts.

    Strength – Deadlifts 3,3,3@150kg,160kg,180kg(PB)
    Then – 1×15@120kg

    WOD – with a 24kg KB took about 15 mins.

  3. Pete Yeates said

    WU = Mobility, Row 500m, KB swings, CFWU.

    DL 3,3,3, 15 @ 100kg, 110, 127.5, 80

    WOD scaled to 28kg = 17:27

    This WOD was one of the harder ones I have done in a while, Loved it.

  4. Travis said

    3×3 @ 100,120,142.5kg PB
    1×15 @ 85kg


    6 rounds for time of:
    Row, 250m
    20kg Kettlebell Snatch, 6 reps left arm
    20kg Kettlebell Snatch, 6 reps right arm
    Burpee, 10 reps

    Time = 16:42

  5. The Cell said

    Jumped in and tucked myself away in the corner with the 12.30 crew, what an honor…

    Warm up:
    3min airdyne
    50 Kb swings
    Mobility drills
    1 x CF warm up

    Clean practice

    Squat clean
    70-80-90kg (PB)

    Then: Clean & Jerk
    1 x 10 @ 60kg

    6 rounds for time of:
    Run, 300m (had to sub as no rowers available)
    32kg Kettlebell Snatch, 6 reps left arm
    32kg Kettlebell Snatch, 6 reps right arm
    Burpee, 10 reps
    TIME = 16.32min



    *I concur with Pete, for some reason this was hard, the runs were really rough! Hello Steve…


  6. Steve said

    I think i can give you a clue as to why it was hard….. something to do with 1500m of rowing, 72 heavy kb snatches and 60 burpees???

    Nice rest day Stef…

    Planning to hit it with 4:30 crew… Anyone as rxd yet? (running = scaling)

  7. Kate said

    Running definitely = scaling.
    Good point Steve 🙂

  8. The Cell said

    I rested yesterday Steve, as had n time to go to ladder, you are both right, running = scaling up. Look forward to seeing your time with running in it…



  9. The Cell said

    Running is definitely scaling as Rowing and snatches are a similar movement pattern, thus making rowing and snatches more difficult than running and snatches 😛

    Can you snatch a 32kg KB Steve?? 😉


  10. Kate said

    Mitchell, congratulations on your 1st WOD! Great job and I look forward to seeing many more 🙂
    Lunchtime, as always, big effort, big love.

    1 x CFWU
    100 x mixed KB

    Front Squat
    20, 25, 30, 35, 35, 40

    1km row
    2km run
    1km row
    Time = 17:35


  11. Bliss said

    WU = Mobility, Row 500m, KB swings, CFWU.

    DL 3,3,3, 15 @ 80, 95, 100, 60

    WOD scaled to 20kg = 17:21 – I’m with Pete…this was a good, hard workout!
    Burpees scaled to pushups and air squats

  12. Carole said

    Pb deadlift. 87.5kg. So bodyweight and a half. Just half a bodyweight to go.
    WOD: 250m row.
    16kg snatch 6 reps with left, 6 reps with right.
    10 burpees.
    6 rounds, 14.56.

  13. Steve said

    Nice work from everyone today… That was hard

    AM – Jacobs ladder with 30lb vest
    10 rounds of 1/2 ladder + 10 push ups

    PM – Today’s WOD as rxd- 18:22

    Very hard. Struggled to eat even 90 mins after this one,and still feeling it now.
    I believe the answer to your question Jase is yes…

  14. The Cell said

    Money where your mouth is Mr D. I felt great after this one! 😉

    Apples and oranges in regards to scaling options, what feels good for Martha may not feel great for Arthur, I see the logic, but would personally rather row any day!

    Have eaten half of the UN’s supply to developing nations since today’s WOD, when do we go again??? All ridiculousness aside though, today was tough!



  15. michelle said

    Warm up: 500m row, KB Snatches, Mobility, CFWU x 1

    Strength: Deadlift
    3-3-3 @ 70-80-97.5kg
    1 x 15 @ 60kg

    WOD as Rx’d

    Time = 22:26

    There were a few nice-looking reps amongst what were essentially some very ugly snatches!

  16. graeme batt said

    Strength: DL
    3-3-3 @ 80.100.120 (PB)
    1 x 15 @ 80kg

    WOD with 20kg KB

    Time = 21:04

    this one hurt – well done michelle that was awesome

  17. Storm said


    You are to hard on yourself, I am going to watch what I say here, more were pretty than ugly.

    Geez still didnt come out right…..stupid word doesnt matter what you say it comes out inappropriate.

    Awesome effort with the 24kg.

  18. Ash said

    Strength: DL
    3-3-3 @ 100-115-125(PB)
    1 x 15 @ 75kg

    WOD with 20kg Dumbell
    50 steps (approx 1 min) on Eliptical Trainer as Treadmill was taken!

    Time = 16:31

    this one hurt heaps as the AC and fans were off in the gym so it was like a Sauna!

    Missing Kate and the Midday Crew!!

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