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Saturday 06 November 2010

Posted by The Coach on November 5th, 2010

Power Clean
3-3-3 reps

Post loads to comments

Then

“Jack”
Complete as many rounds as possible in 20 minutes of:
52.5kg Push Press, 10 reps
24kg Kettlebell American Swing, 10 reps
24″ Box Jump, 10 reps

Post rounds to comments

Active Hip – Get your knees out

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6 Responses to “Saturday 06 November 2010”

  1. Kate said

    Check out yesterday’s mobility wod in relation to the active hip article. Good stuff!
    Kstr 🙂

  2. 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

  3. andrew said

    WU – 100 x 16kg kb swings, mobility, CFWU

    PC – 3/3/2 (ie F on 3rd rep) 60/70/77.5kg

    WOD – as rx’ed 10 rds dead on the button

    Biljana – dont forget Nikk (and Kris) today will ya??

  4. The Cell said

    Trained with some of the greats today, what a pleasure…

    Warm up:
    1000m row
    400m run
    Mobility drills
    15-20mins of handstand / headstand practice

    Then: UNTIMED
    500m row
    Then:
    30-25-20-15-10-5 pull ups
    15 sit ups all the way through
    5-10-15-20-25-30 hand release push ups

    Then:
    Tabata hovers – 20sec/10sec – 4mins
    Tabata Ring support with tuck sit – 20sec/10sec – 4mins

    Stretch

    SS

  5. Biljana said

    hahahahaha Andrew…You are so funny! 😀

    Strength – Power Cleans
    3-3-3 @ 24kg across

    WOD – “Jack”
    Complete as many rounds as possible in 20 minutes of:
    20kg Push Press, 10 reps
    12kg KB Russian Swing, 10 reps
    11″ Box Jump, 10 reps

    16 rounds total

  6. […] Compare to 06/11/2010 […]

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