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    The Cell workouts are designed and intended for the fittest of individuals and those who have exposure to our coaching and training. Do not complete these workouts as posted unless you have been coached in the movements, are familiar with our philosophy and have substantial training experience.

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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


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


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
    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

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



  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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