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Tuesday 16 November 2010

Posted by The Coach on November 15th, 2010

3-3-3 reps
1 x 15 x 70% 3RM

Post loads to comments


3 rounds for time of:
400m Run
Double Unders, 21 reps
Push Ups, 15 reps

Post time to comments

13 Responses to “Tuesday 16 November 2010”

  1. The Cell said

    The epitome of the perfect handstand…



  2. Storm said

    Thank You

    This was taken in Washington we had just crossed over at Astoria, Oregan.
    We followed the Columbia River all the way from the ocean and made a quick detour when i saw the words “Covered Bridge”.
    I love the movie “The bridges of Maddison County” and could not resist a quick handstand.

    Not to sure I am going to love this workout tho….

    S x

  3. Pete Yeates said

    WU = Run 800m

    Run = 2 minute intervals x 15, walking at pace between each for 1 minute.

    Each interval involved – 60 seconds up a hill, 40 secs down and try to hold same pace on the flat for 20 secs.

    Cool down = 800m run

  4. andrew said

    WU – 5 mins skipping, CFWU, mobility

    DL – 3 x 100/120/140kg 15 x 100kg. Took it a bit easy after y’days toll on my erector spinae

    WOD – 3rft of 400m run, 63 x skips, 20 x push ups (shd have been 15 but i had a brain fart first 2 rds and thought i might as well be consistent on 3rd)


    after stopping running for a couple of weeks and it not making any diff i ran today and seemed ok. bit like this guy then..

    After retiring with a knee injury marathon record holder Gebrselassie announced “unretirement” today.

  5. The Cell said

    Warm up:
    1.6km run
    Mobility work

    Burgener warm up – 2 rounds

    Power snatch
    3 x 3 @ 50kg

    4 rounds for time of:
    50kg hang power clean and overhead, 5 reps
    Dead hang pull ups, 7 reps
    24kg KB american swings, 9 reps
    K2E, 11 reps
    TIME = 9.19min

    Stretch / mobilise

    *Have not done much Oly lifting of late so was cautious with weights and preferred to work on form and posture. The WOD was tougher than anticipated as it felt like I have not lifted in a long time, grip intensive was the goal, that worked… 🙂


  6. Amith said

    3 x 70kg
    3 x 85kg
    3 x 100kg
    15 x 70kg


    3 rounds for time of:
    400m Run
    Double Unders, 21 reps
    Push Ups, 15 reps

    Time: 9:35min

    D/U are my bane had to complete them in singles :{

    Well done to the rest of the 5.30am crew !!

  7. kate said

    3-3-3 reps
    1 x 12 @ 60kg

    3 rounds for time of:
    400m Run
    Double Unders, 21 reps
    Push Ups, 15 reps

    Time = 7:48

    Gave it another go back to back. Second time = 8:22
    Push ups are a weakness. Definitely not a chick exercise.

  8. Ben said


    110, 130, 140kg then 15x100kg


    7:15 Hate double unders!!!

    Are there any other PDR courses planned in Canberra?? Im getting posted there next year

  9. Mary-Anne said

    Deadlift 3-3-3 = 60-85-95kg then 1 x 15rep @ 65kg

    WOD 3 RFT 400m run / 21 double unders / 15 push ups
    = 08:55

    Noted in my log book before leaving home this morning that I was nervous re how i’d go today, given head and neck aches. My deadlifts were HARD WORK. Final rep @ 95kg didn’t happen, where I’d normally smash it.
    WOD was great, thank you 0630 crew. 🙂
    I was told to practice the things you least enjoy or find most difficult until they become the things you love – it’s official, Im a fan of the double under. haha

  10. The Cell said

    Hey Ben

    Possibly April/May 2011.

    Jase 🙂

  11. The Boxing Kanga said

    3-3-3 reps
    1 x 15 @ 85kg

    3 rounds for time of:
    400m Run
    Double Unders, 21 reps
    Push Ups, 15 reps

    Time = 7:32

    Then did yesterdays WOD. Why I now ask….

    Once again guys and gals, awesome site.

  12. Storm said


    Deadlift 3 x 3 – 35 / 42.5 / 50 PB 🙂
    1 x 15 @ 35

    WOD 3 rounds
    400 m Run
    63 skips
    15 pushups on toes

    = 14.30 (around there she was to tired to notice the exact time)

  13. Will F said

    Good work guys

    3-3-3 reps
    1 x 15 @ 42.5 kg

    3 rounds for time of:
    400m Run
    Double Unders, 21 reps
    Push Ups, 15 reps

    Time = 8.49

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