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Friday 17 September 2010

Posted by The Coach on September 16th, 2010

10 rounds for time of:
70kg (45kg) Thruster, 5 reps
Double under, 20 reps
Chest to Bar Pull Up, 5 reps

Post time to comments

(WOD courtesy of CFX)


13 Responses to “Friday 17 September 2010”

  1. Andrew said

    this double under week or something?? FFS!!

  2. Bliss said

    I’m a little nervous at the prospect of this one!

  3. Will F said

    Haven’t posted in a while, but been keeping active.
    Went up to Schilthorn today, one of the peaks in the Swiss Alps. A hike was planned but ran out of time. If anyone ever travels this area, I highly recommend a hike.

    WOD’s are looking great, I’m eagerly awaiting my return to smash it out with you all once again!

  4. Andrew said

    WU – race to cell but some hoon in a blue falcon beat me. B*ast*rd. Skipping, mobility, thruster WU

    WOD – 10 rft scaled to 5 x 60kg thrusters, 60 x skips, 5 x blue band C2B PU’s


    Thrusters weight was abt right as 1st 5 sets unbroken and then the pain began.

  5. stef said

    We await you also Will, keep soaking up the energy of Europe my friend! To everyone who is interested, Tracy will be speaking this evening at The Cell about her new book! Come down and check it out!

    It will be an interesting and informative evening!

    Hope to see you all there!


  6. Pete Yeates said

    WU = Mobility, Skipping, Thrusters.

    WOD scaled thrusers to 50kg’s, the rest as Rx’d.


    All the thrusters were unbroken, so next time will do 52.5kg’s. 6 months ago I couldn’t handle this weight, so happy with today. 🙂 🙂

  7. Brett said

    WU – Skipping, Mobility & Thrusters

    WOD – Scaled to 50kg thrusters – 26:40 I believe

    Struggled with thrusters, perhaps should have lightened the load a bit more. Was happy with the double unders though, managed to string together some unbroken sets usually I struggle getting more than 5 in a row out. 😛

    Good work 430 crew.

  8. The Cell said

    Trained one last time with one of the greats today (probably for a couple of weeks)…

    Warm up:
    1km run
    Mobility drills
    1 x CF warm up

    30-25-20-15-10 reps of:
    24″ Box jump
    Toes to Bar
    TIME = 15.42min (Graeme Holmberg got 15.20min, choking)!

    Alternating tabatas of:
    Handstand hold
    10mins total

    Thruster practice
    3 reps @ 40 / 50 / 60 / 70kg
    1 rep @ 75 / 80 / 85kg



  9. Steve said

    A real treat today… F##king horrific

    30-25-20-15-10 rep rounds of
    24in box jumps
    Toes 2 bar


    Then alternating tabatas of GHD sit ups and static hovers- 10 mins

    Heavy thruster practice peaking at 70kg

    PM training:

    50 ring push ups
    3 min rest
    3 rounds of 15 kb swings (36kg) + 400m run (3 min rest between rounds)
    After last 3 min rest; 5 push ups with hand release every 30secs for 3mins, during “rest” remain in top of push up position. No grounding out for 3 mins.

    Off climbing in the Blue mountains for 10 days. Keep training hard. Love you all!

  10. Biljana said

    Really happy with my effort tonight – I achieved far more than I expected of myself!

    10 rounds for time of:
    30kg Thrusters, 5 reps
    20 double unders
    chest to bar pull ups, 5 reps (red band)

    18:41 min 😀

  11. michelle said

    Warm up: skipping, mobility, thrusters

    WOD: scaled to 40kg thrusters and used the orange band for CTB pull ups

    Time = 26:39 hateful, soul-destroying minutes

    Thanks so much for your presentation tonight, Tracy! I’m all inspired to make some changes 🙂

    Have an awesome time in the blue mountains, Steve 🙂

  12. Biljana said

    *ooops…wrote wrong weight for thrusters – I did them all at 35kg

    Michelle you did an awesome job – You always inspire and motivate me and I love training with you!

    Steve have a great time – sure you will enjoy every minute of it.

  13. Tracy Lydiatt said

    Thanks for coming out tonight for our “Green Family” discussion. I really enjoyed it and hope you all found it useful!

    Trace xoxo

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