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Wednesday 15 September 2010

Posted by The Coach on September 14th, 2010

Perform each of the following exercises for 2 mins each, for max reps:
24kg Kettlebell Russian Swing
24kg Kettlebell Jerk
21″ Box Jump
Sit Up
Rest 1 min between exercises.

After your final 1 min rest, perform as many reps as possible in 10 mins of Double Unders.

Score is total reps.

Post score to comments.


15 Responses to “Wednesday 15 September 2010”

  1. Andrew said

    Your gonna eat lightning, and your gonna crap thunder!

    Ba Boom!!

  2. The Cell said

    Warm up:
    1000m row
    MObility drills
    Day 2 of Gymnastics warm up

    5 RFT of:
    250m Row
    60kg Front squats, 10 reps
    GHD sit ups, 15 reps
    24″ Box jumps, 20 reps
    TIME = 19.42min


    *Disappointed with time, Khalipa did this and did it in 14.03min. Was quite sore today, from the past couple of days, but I do not think I would of been too much faster… Good time Khalipa. All front squats were all unbroken, average rowing speed was about 1:40 – 1:48/500m with a 18 – 23 stroke rate. Rest day tomorrow…


  3. Pete Yeates said

    WU = Mobility, Skipping, CFWU, KB Jerk practice.

    WOD as Rx’d = 700 reps

    Swing = 70
    Burpee = 37
    KB Jerk = 26
    Box Jump = 62
    Situp = 71
    Doubleunders = 434

    Enjoyed today, body feels good. 🙂

  4. Andrew said

    WOD – as rx’ed


    was going ok until DU’s (29 only) 😦

  5. Nicole Quirk said

    Just had to pull out of tomorrows 12pm Wod 😦

    WU = Mobility, Skipping, CFWU, KB Jerk practice.

    WOD ( w kettlebell 12kg ) = 536

    Swing = 78
    Burpee = 38
    KB Jerk = 32
    Box Jump = 37
    Situp = 72
    Doubleunders = 286

    * Iv noted for myself for next time we do this wod that I may have miss counted my KB jerks ? …I did lose count & they wernt feeling too crash hot I was breaking them down into sets of 4 after the first few sets of 8 and with transition time of putting kettlebell down n up again 32 is a big number !

    To everyone that got frustrated with the 10 mins of practicing their Double unders this morning……. dont lose heart & KEEP PRACTICING 🙂 everytime you practice your a little bit closer to getting them down packed and after this mornings Wod your now a WHOPPING 10 MINS closer to nailing them 🙂 !!

    Have a great guys, see you later in the week 🙂

  6. stef said

    To all our Cell athltes, we have had some interest in Tracy’s talk this Friday night, seriously it is going to be a great presentation and highly informative. Please email me your interest and confirm your participation!

    Hope to hear from you all soon!

    Thank you



  7. The Cell said

    Warm up: Skipping practice (PB of 54 consecutive double unders – woo hoo!), mobility, CFWU x 1, KB Jerk practice

    WOD as Rx’d

    Total 623 reps (I decided to copy you, Mandy 🙂 )

    92 KB Swings
    30 burpees (my nemesis)
    42 box jumps
    39 jerks
    79 sit ups
    341 double unders

  8. The Cell said

    Ooops, that last post was from Michelle 🙂

  9. Amanda said

    Warm up: Skipping practice
    CFWU x 1
    KB Jerk practice

    WOD as Rx’d

    KB Swing – 74
    Burpees – 40
    KB Jerk – 22
    Box jump – 43
    Sit up – 64

    DBL Unders – 380

    Score = 623

    Enjoyed this one
    Stella work Michelle 🙂

  10. mandy said

    Oh dear – I posted as Amanda. Not good

  11. Biljana said

    Warm Up then WOD

    16kg KB Swing 80
    Burpees 21
    16kg KB Jerks 39
    Step Ups 40
    Sit up 65

    Double Unders x 10 mins – 232 including a wee break in between 🙂

    Total Score – 477

    Awesome effort Michelle and Mandy – You girls Rock!

  12. Jase said

    WOD as rx’d.

    Not sure of my rep count. Low 400’s from memory. Felt very unwell and spent most of the 10 mins of dble unders trying not to throw up.

    Great skill session afterwards though.

    Jase 🙂

  13. Travis said

    WOD as Rx’d = 466 reps

  14. Jane said

    My first WOD as Rx’d (for females) – 16kg KB 🙂

    16kg KB Swing 73
    Burpees 42
    16kg KB Jerks 32
    Box jumps 46
    Situps 66
    DUs 353

    Total 612 very happy with this WOD

    and also learnt during 10mins of DU’s to not expend as much energy as I have been when practising

  15. Jane said

    Phil also came (unwillingly) to this WOD and stayed for the skills session after too

    16kg KB Swing 68
    Burpees 37
    16kg KB Jerks 24
    Box jumps 39
    Situps 36
    DUs 0 😦

    Total 204

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