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Thursday 11 November 2010

Posted by The Coach on November 10th, 2010

As many rounds as possible in 20 minutes of:
42.5kg Overhead Squat, 10 reps
Rope Climb, 1 ascent
Mountain Climber, 10 reps

Post rounds to comments


10 Responses to “Thursday 11 November 2010”

  1. The Cell said

    This picture is actually upside down… Jase is actually pressing the whole planet superman style.

  2. graeme said

    and on his tippy-toes! super-strong

  3. Pete Yeates said

    WU = Row 1k, mobility.

    15 x (Row 500m, 1 minute rest)

    Damper setting on 1, Strokes per minute averaging between 16 – 18
    Each 500m interval @ 2:00 – 2:06.

  4. michelle said

    Warm up: 800m row, KB mobility complex, extra mobility

    WOD as Rx’d
    11 rounds even in 20min.

    I took today at an easy pace, resting when I felt like it.

    I also took the bar for the overhead squats from the ground, ie. 1 x Power Snatch + 10 OHS each round. I find it much harder to get a solid overhead position doing it this way, and apparently twist a lot more, so this will be something to work on from now on.

  5. The Cell said

    Well done to all morning crew this morning! Strong efforts!

    What superb shoulder strength, Samson or Atlas have nothing on you Mr R…



  6. Laila said

    W/Up: 400m run, 400m row, KB Mobility

    WOD scaled 16.5kg OHS (10 reps), 5 x Rope climbs from floor, Mountain Climbers (10 reps).
    Completed 11 Rounds, + OHS (10) + Rope Climbs (5).

    Grrr…(wanted that 12th Round bad!!!) Learned an important lesson in pacing this morning. Could have pushed harder in first ten minutes.

  7. Amith said

    W/Up: 400m run, 400m row, KB Mobility

    WOD scaled 12Kg KB OHS (5 reps Left, 5 reps Right), 5 x Rope climbs from floor, Mountain Climbers (10 reps).
    Completed 11 Rounds, + OHS (10)

    Require more work to master full rope climb ascent/decent..

  8. The Boxing Kanga said

    12 Rounds, + OHS (10), Rope + (1), Mtn Climbs + (9)

    Stupid Stop Watch. 🙂

    Great website guys, should I ever leave this place I’ll be down to Perth to visit your gym for sure.

    Thanks again.

  9. Bliss said

    Warm up: 800m row, KB mobility complex, extra mobility

    30kg Overhead Squat, 10 reps
    Rope Climb – scale, 1 ascent – It’s the coming down that freaks me out. 🙂
    Mountain Climber, 10 reps
    9 rounds +10 OHS

    Great, great session (I’m sore today!). Thanks Stormer and 4.30 crew, it was good fun.

  10. Mary-Anne said

    AMRAP in 20 minutes:
    16.5kg Overhead Squat, 10 reps
    Rope Climb, (5 scaled ascents)
    Mountain Climber, 10 reps
    = 10 rounds + 10 + 1
    Happy with the OHS..tired this morning though.

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