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Saturday 18 September 2010

Posted by The Coach on September 17th, 2010

Power Snatch
3-3-3 reps

Then

30-25-20-15-10 rep rounds for time of:
Burpee
21″ 
Box Jumps
Toes to Bar

Post time to comments

Bibra Lake Fun Run tomorrow. Assemble at 9am, corner of Gwilliam and Progress Dve’s. Gun fires at 10am. The Cell logo tees are a must! 🙂

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5 Responses to “Saturday 18 September 2010”

  1. Junior Nikk said

    Warm up
    100 kb swings @ 6kg
    mobility
    1 rnd of CFWU

    Power Snatch
    3-3-3 reps
    @ 15.5-18-18

    Then

    Wod As Rxd
    30-25-20-15-10 rep rounds for time of:
    Burpee
    21″ 
Box Jumps
    Toes to Bar

    Time= 33.37 as Rxd

    Had a dummy spit with the hat throwing it on the ground and trying to kick it away… 🙂

  2. andrew said

    WU – 100 x 16kg kb swings, mobility, cFWU x 1, snatch WU

    PS – 3 x 40/47.5/50kg

    WOD – as rx’ed but the T2B turned into T2C pretty quickly

    not sure of time (20 mins??) but 100 reps of each was not enough for me and I was starting a new round at 5 reps when storm intervened and asked WTF i was doing. michelle p did the same so i wasnt the only one

    good thing abt burpees is that there’s lots of sweat for bella to lick off me afterwards 🙂

  3. michele said

    yep she had a good lick at mine too! at least someone was feeling the love! WOD scaled to smaller box and knees to chest. forgot to write down time. 27 something?

  4. The Cell said

    Warm up:
    Skipping
    Mobility drills
    1 x CF warm up

    Then:
    10 RFT of:
    60kg Thrusters, 5 reps
    Double unders, 20 reps
    Chest to Bar pull ups, 5 reps
    TIME = 16.45min

    Stretch / foam roller

    *Somewhat happy with time, should of gone 70kg (although it was heavy, it would of come up), was not feeling it today though, was really quite sore from yesterday’s training.

    SS

  5. Carole said

    Warm up
    100 KB Swings.
    1xCFWU
    Mobility.

    Strength.
    Power Snatch
    3-3-3
    25/27.5/32.5kg. PB. 🙂

    WOD
    30-25-20-15-10
    Burpees
    21″ Box jump.
    Toes to bar.

    Time: 22.32.

    Felt exhausted afterwards but glad with my time.
    Got a PB on my snatch which is due to the skills sessions. Thanks Jase. 🙂

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