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Monday 18 October 2010

Posted by The Coach on October 17th, 2010

Back Squat
5-5-5 reps
1 x 20 reps @ 70% 5RM

Post loads to comments


For time:
21 Kettlebell Swings 32kg
21 Knees to Elbows
21 Double Unders

18 Kettlebell Swings 32kg
18 Knees to Elbows
18 Double Unders

15 Kettlebell Swings 32kg
15 Knees to Elbows
15 Double Unders

Post time to comments


21 Responses to “Monday 18 October 2010”

  1. The Cell said

    WOD as Rx’d
    Time: 5.46 mins

    Also did 3 x 5 x 100kg Box Squats

    Here’s some advice
    Take care of your callouses tonight. This WOD will punish those who are lazy with hand care. A torn callous isn’t cool or tough. It’s an injury and a very preventable one. Geting a tear fcks up your training. Look after your hands and do what you can to prevent tears.

    Here’s a great article.

  2. Graeme said

    Just want to give a big shout out to my bro Andrew who complete the bay classic cycling event in Melbourne today, the legend completed 100 miles over a couple of days. For anyone who’s I interested I’m gonna have a crack at it next year and I’m hoping to get a group going.

    Andy you rock !!!!

  3. Storm said

    Yep I know what Jane and Michelle are laughing at….the thought that this photo is getting posted and I look absolutely dreadful. That is the worst ever….Jane and Michelle however looks as gorgeous as usual with thier big smiles..

    Oh my lordy….


  4. andrew said

    WU – 100 x 16kb swings, mobility

    BS – 5 x 85/95/105kg 20 x 80kg

    WOD – 21/18/15 of 32kg kb russian swings, K2E, single skips x 3


    good to see russian swings in a WOD – breaking free from the oppressive tyranny and hegemony of american swings

    with these new log cards its becoming more and more like Fitness First every day (just kidding…)

  5. The Cell said

    Soon you’ll just have to punch in, in the morning and go about your business on the pec deck. You wont even have to worry about beating Stef to The Cell! 🙂

    Just bring your own C2 batteries 😉


  6. Pete Yeates said

    WU = KB swings, Mobility, Back squats.

    Back Squat (low bar) 5,5,5,20 @ 75, 90, 100, 70kg

    WOD as Rx’d = 4:05

    I was a bit puffed after this one, a nice wod. 🙂

  7. Storm said

    Worked out with the 6.30 crew this morning.

    Like Jas said the WOD was a killer on the grip and I could only manage to get K2E out in 3 towards the end.

    Very stiff this morning
    60kg across the board 3 x 5
    23kg x 20 reps

    WOD 21/18/12
    20kg KB swings
    Double Unders = 6.49

    Nice time Pete no wonder you were puffed 🙂

    S x

  8. Andrew said

    jase – can i do some preacher curls on the GHD?? you need to get a EZ curl bar though,,

  9. graeme said

    for those that are interested

  10. The Cell said

    Trained with one of the greats today, unplanned and a divine intervention took place. To train with one of the greats is like being blessed by the pope or Ghandi or Mother Teresa, I think we all get the point… 🙂

    Warm up:
    skipping: 5-10mins
    Mobility drills
    3rounds of
    pull ups, 5 reps
    push ups, 5 reps
    OHS (with broomstick), 5 reps

    Pull ups
    30-25-20-15-10-5 reps
    Double unders
    TIME = 8.35min

    3mins of:
    5 push ups every 30sec / remainder of time in FLR position


    *I believe Commando Steve, Pat Barber and Jas did this workout in Brisbane sometime back at one of the certs Jas was shadowing. Perhaps Jas could shed some light on the matter regarding times???


  11. Biljana said

    Warm Up
    1km row, 50 KB swings, Mobility, 5,7,9 reps squats, sit ups, push ups

    Back Squat 5-5-5 @ 40/45/50kg
    then 1×20 @ 25kg

    WOD 21-18-15 rft of
    16kg KB Russian Swings
    K2E JAse’s v-sit sub thingy
    Double Unders

    4.15 mins 🙂

  12. Steve said

    Unknown and unknowable… Rocked up to the Cell at lunchtime strategising about how to get close to Pete’s time on this WOD, when destiny (known to others as Stef) intervened and threw this at me instead:

    30-25-20-15-10-5 pull ups with 30 double unders between each set.

    Time: 9:45

    Yesterday was an epic outdoor wod with my brothers…

    100 x box jump (24in)
    100 x wall ball (10kg)
    100 x kb swing (24kg)

    Every 60 secs complete 3 burpees

    Once you finish a movement that piece of equipment is to be carried for one lap of park (approx 500m), except the box which was carried overhead up and down 4 flights of stairs.

    Finisher: Bear crawls downstairs (these were a killer)

  13. Ash said

    WU = KB swings, Mobility, Back squats.

    Back Squat (low bar) 5,5,5,20 @ 60, 70, 80, 55kg

    WOD as Rx’d = 12:23

    damn double unders….

  14. The Cell said


    I did this with Steve, Pat SHERWOOD, Matt Swift, Nadia Shatila and Danny from CF Brisbane. I thinbk times ranged from 9 mins to 15 or so. I do recall though that Pat finished first followed by Matt and Steve. I also recall they seemed to be taking it easy whilst I was going hard and they still flogged me! Steve was taking it very easy.

    Jase 🙂

  15. andrew said

    and speaking of pec decks

  16. Graeme said

    Back squat (box) 5-5-5-20.

    WOD: 21-18-15
    28kg Russian KB Swing. K2E. x3 Skips. 7:08
    Very happy with that tonight

  17. Brett said

    Back Squat: 5-5-5 @ 80kg – 87.5kg -92.5kg (pb)

    WOD: As Rx’d – 7:44

    Was happy with kb swings and double unders but knees to elbows slowed me down. Good work everyone


  18. michelle said

    Warm up: 100 x KB Swings, mobility, back squats

    Strength: Back Squat
    5-5-5 @ 62.5-67.5-72.5kg
    1 x 20 @ 50kg

    WOD: 21-18-15
    20kg Goblet Squat
    Double Unders

    Time = 8:45

    My back is not feeling good at all after this one 😦 Not sure if it was picking up the KB for the goblet squats or the knees to elbows – possibly both.

  19. Storm said

    Michelle look after it tonight you know all the right things to do.
    🙂 x

    Backsquat 5×5
    6.5, 9, 11.5
    She is still working on activating the correct muscles.

    WOD (modified)
    21/18/15 reps
    KB Swing 8kg
    Knees up
    Single skips
    = 5.01
    She kept moving and didnt complain just giggled except when Rhys launched his skipping rope into space and nearly took out an eye, that woke her up.

  20. Biljana said

    Well done Dana! 😀

    Michelle…hope your back’s ok! x

  21. Bliss said

    Next week you should really join us at lunch. How does Thursday sound?


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