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Saturday 30 October 2010

Posted by The Coach on October 29th, 2010

Power Clean
3-3-3 reps

Post loads to comments


5 rounds for time of:
16kg Double Kettlebell Clean to Thruster, 7 reps
Muscle Up, 3 reps
Row 250m

Post time to comments


13 Responses to “Saturday 30 October 2010”

  1. Andrew said

    thrusters only twice this week…is there a fault with The Cell WOD programming department??

  2. Storm said

    Wait for it Andrew wait for it……..

    On the other hand can you imagine Nadia’s frusteration at the messy dumbells and kettlebells in that picture, she would have a pink fit at such tardiness…..

    But we love her.

    S x

  3. Biljana said

    umm..I already flicked off the page in disgust Storm…tut tut tut …messy!!

  4. Pete Yeates said

    WU = Supermans, Hollow rocks, Spinal rolls, Mobility

    Parallette handstand pushups (band supported) 4 x 5

    Planche progression passing through into L-Sit and back 4 x 5

    Bulgarian ring dips 4 x 5

    Front Lever Pulls 4 x 5

    Kettlebell swings (36kg) x 50

  5. Biljana said

    Power Cleans 3-3-3 @ 37.5/42.5/45kg

    WOD 5rft of:
    7 x 12kg KB Double KB Clean to Thruster
    3 Muscle Up Progressions (Blue Band)
    250m Row

    11.35 mins

  6. graeme said

    Power Cleans 3-3-3 @ 50.60pb.65pb kg

    WOD 5rft of:
    7 x 16kg KB Double KB Clean to Thruster
    3 Muscle Up Progressions (Orange Band)
    250m Row

    16:40 mins

  7. The Cell said

    It’s the flag that annoys me the most 😉


  8. Biljana said

    …funny what gets our attention in photos…nice handstand Jase! 🙂

    Awesome PB Batty!!

  9. michelle said

    Warm up: 400m run, 2 x CFWU

    Strength: Power Clean
    3-3-3 @ 37.5-42.5-45kg

    I may have been a bit too ambitious doing these, and my back started to twinge a bit.

    WOD with muscle up progressions

    Time = 12:46

    I’m Jason on this one – I didn’t notice the kettlebells, but the flag got me straight away

  10. michelle said

    Ooops, that should be ‘with’ Jason…

  11. andrew said

    WU – airdyne 40 cal (knee a bit tender) CFWU x 2, mobility

    PC – 3 x 60/70/75kg

    WOD – 5 rft of 7 x 16kg kb clean/thruster, 3 x mu progressions (floor), 250 m row

    11mins something – storm wasnt paying attention and now i have forgotten as well

    kudis to nikk for gutting it out and completing the muscle ups for 5 rds

    also kudos to dana who looked like she might hurl at some point

  12. Biljana said

    …just for you Andrew 11.18 mins…I was chasing you down but couldn’t catch you!

  13. Storm said

    Thank You Biljana.

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