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Monday 08 November 2010

Posted by The Coach on November 7th, 2010

UNLOAD WEEK
Back Squat
5-5-5 reps @ 60% 5RM

Post loads to comments

Then

1-2-3-4-5-6-7-8-9-10 then
9-8-7-6-5-4-3-2-1 rep rounds for time of:
Pull Ups
Sit Ups
Push Ups
Squats

Post time to comments

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15 Responses to “Monday 08 November 2010”

  1. Glen Lewis said

    First WOD in a month. Going to be wishing that I was back up on the mountain by the time it is over 🙂

  2. Storm said

    Welcome Home Glen

    Cant wait to hear about your trip.

    S x

  3. Bliss said

    Lunchtime crew…

    50% chick exercises
    50% bloke exercises

    noice… 🙂

  4. Ash said

    Will be able to do this one at work no worries.

  5. andrew said

    WU – 80 cal airdyne, mobility 2 x CFWU

    BS – 5/5/5 x 70 kg

    WOD – as rx’ed 12″48

  6. Pete Yeates said

    WU = Run 800m, Mobility, CFWU x2

    Back squat 5,5,5 @ 60kg

    WOD as Rx’d = 10:48

  7. Ash said

    WU:
    Run 400m, then walk for time taken to run 400m x5

    WOD as Rx’d

    Time: 14:46, all sets unbroken, so happy with that.

  8. The Cell said

    8 seconds and a star!

    Bliss

  9. The Cell said

    The star belongs to Mike.

    Bliss

  10. Jase said

    Jase and Dan (Canberra SPEAR Day 1)
    WOD
    1-10 reps with 100m run between sets.
    Pullups on rugby goal crossbar
    Pushups
    Square
    Dan: 8.31
    Jase: 10.52

    🙂

  11. Storm said

    2km run along the beach walk with only two brief stops as the ankle was a bit dodgy on the hills.

    10 double unders with a 10 sec break after each set until I broke the 10 reps, got 11 rounds before I tripped on my next set at number 9. Aim to improve my speed.

    Push ups 5 sets of 10 unbroken with 10 sec rest between each set.
    OUCH.

    S x

  12. graeme said

    BackSquat 5-5-5, 35-35-35

    WOD, As Rxd 21.10

  13. michelle said

    Warm up: 800m run, CFWU x 2, mobility

    Strength: Back Squat
    5-5-5 @ 48kg

    WOD:
    1-10-8 Pull ups, then 7 to 1 16kg American KB Swings
    1 to 10 to 1 Sit Ups
    1 to 10 to 1 Push Ups
    1 to 10 to 1 Squats

    Time = 20:51, including a break to have emergency first aid on a huge tear to my left palm, at which point I also switched to KB Swings instead of pull ups.

    This was a bummer, because the pull ups were going pretty well tonight – rounds 1 through 9 unbroken 🙂

  14. Biljana said

    Oh Michelle…I feel your pain 😦

  15. Paul said

    This WOD has Mike written all over it
    great time by the way

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