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Saturday 02 October 2010

Posted by The Coach on October 1st, 2010

Power Snatch
3-3-3 reps

Post loads to comments


Double Alternating Tabata’s
42.5kg Overhead Squats
Double Unders
Start the clock and perform as many reps as possible for 20 seconds of OHS. Rest 10 seconds. Then perform as many Dble Unders as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of OHS and Dble Unders. The entire workout should take 8 minutes.

Post total reps to comments


12 Responses to “Saturday 02 October 2010”

  1. Mandy said

    oooo. Im waitlisted for this WOD.

    Fingers crossed!

  2. Storm said

    Craig the Mighty Scottsman…..BAM

  3. The Cell said

    You’re in Mandy!

  4. mandy said


  5. Storm said

    Yeserday’s Training

    Mini swinging Annie
    Douuble unders
    KB Swing

    7 Muscle Ups – did these with orange band as I did not want to knock myself out jumping due to the bar hieght in Darwin – didnt hurt any less.
    21 Burpees
    = 21.56

    Then Rolling out the bits you dont feel but Adrian and Nic seem to find for you.

    Have a Great weekend guy’s and thank you to Biljana for replying to my post yesterday see you all Monday….


  6. Mandy said

    I loved this WOD!!! and I loved training on Saturday!

    Power Snatch
    3 (25kg) 3 (35kg) 3(35kg) – PB
    The last two rounds were a little messy
    I really over think the lifts when they aren’t in a WOD. I did smash out a couple of strong lifts when I ‘make-believed’ I was in a WOD 🙂

    WOD rxd
    Double Alternating Tabata’s
    Overhead Squats
    Double Unders

    = 246

    Felt strong. Thanks for Lisa giving me a shove to go rxd 🙂
    The back is a precious tool – so I am really focusing on ‘corsetting’ (if that is a word, and if that is how you spell it!) around my middle.

    peace out…

  7. The Cell said

    Warm up:
    100cal Airdyne
    Mobility drills

    100cal airdyne
    5 RFT of:
    7 x deadhang pull ups
    9 x ring dips
    11 x walking lunges holding 20kg plate overhead
    100cal airdyne
    TIME = 18.29min

    Long stretch and rolling


    *First session back after 11 days off of doing nothing but rehabilitating back. All these movements were back friendly and did not aggravate that area. My back is still not right but I felt I have to move. Will introduce movements slowly, but there is a lot I still cannot do and the back does not like. Hope this is the beginning of a full recovery…

  8. andrew said

    WU – 800m run, mobility, snatch WU

    PS – 3 x 45/47.5/50kg

    WOD – 30kg OHS, DU’s

    score a pathetic 62

  9. Storm said


    Well done on the PB geez I am going to have to get a wriggle on with the Power Snatch if I am to stay even a kilo in front of you.

    Rest Day for me today, back home tomorrow and maybe I will get in some training before the Glory game.
    Power Snatch’s may be on the agenda hehe and a WOD with pull ups so I can use my new pull up bar. Thanks A x


  10. Jase said

    Great job this morning by all the crews. Really good to see everyone having a crack at dble unders and some really good looking Power Snatches.

    Next week is the final week of the current strength cycle. After 20 weeks of Power Snatches, Push Press, OHS and Deadlifts we’ll be returning to the basic barbell movements with the king; back squats. Deadlifts will continue. We’ll also be doing the Press and Power Cleans.

    It’ll all kick off with CFT week! Can’t wait.

    Jase 🙂

  11. Lisa said

    Just hit the couch for half an hour after a busy day and realised my legs are smashed from RPM and the WOD this morning!!!

    Power Snatch
    27.5-35-37.5 (PB)

    WOD with 24kg OHS

    129 reps 🙂

  12. Biljana said

    Finally home after a long long day…

    Power Snatch 3-3-3 @ 24/ 27.5/ 33.5kg PB
    The last 3 lifts were damn ugly but just managed to get there!

    WOD – Double Tabatas
    20kg OHS
    Double Unders

    202 Total
    Have really enjoyed this strength cycle even with the two I seem to struggle most with (OHS & Power Snatch) – Looking forward to catching up with everyone at training next week!! 🙂

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