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Saturday 20 November 2010

Posted by The Coach on November 19th, 2010

Back Squat
5-5-5 reps
1 x 20 x 70% 5RM

Post loads to comments


For time:
10kg Wall Ball, 150 reps

Post time to comments


11 Responses to “Saturday 20 November 2010”

  1. Ben said

    Burpee mile done today in 55 mins FML

  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 60

  3. Mary-Anne said

    w/up 400m run then 3 x rounds:
    10 squat
    10 OHS (broomstick)
    10 wide stance squat against wall
    10 sec instep stretch (ea leg)
    10 sec downward dog
    10 shoulder dislocates

    Backsquat 5-5-5 = 40-52.5-57.5kg (PB for the 5RM)
    20 reps @ 40kg

    WOD 150 wall balls – 5kg / 8ft
    time = 08:57

    My butt hurts.
    Nice effort everyone, and great to meet you Michelle πŸ™‚ πŸ™‚

  4. The Cell said

    Awesome work by all this morning! Very happy with everyone’s frame of mind and execution of movements! Huge improvements!

    Warm up:
    1000m row
    Mobility drills
    1 x CF warm up
    Mobility drills

    Seven rounds for time of:
    5 Handstand push-ups (1 x abmat)
    185 pound Deadlift, 10 reps (85kg)
    10 Chest to bar pull-ups
    20 Double-unders
    TIME = 12.26min

    Bench press
    60kg @ 5 reps
    70kg @ 5 reps
    75kg @ 3 reps
    80kg @ 3 reps (just)



  5. andrew said

    WU – 400m run, 3 rds 10 x squats, 10 x OHS, 10 x wall squats, instep stretch, downward dog, 10 x dislocates

    BS – 5 x 85/100/105kg 20 x 85kg

    WOD – as rx’ed 08:37

    I thought Karen would be a b*tch was she was even worse – all started going downhill fast at the 40+ mark and I originally thought I could get to 70 before that happened

    Stef – must be how much can you bench week for the coaches at the cell?? did you have someone spotting you ie doing upright rows with the bar yelling “its all yours mate!!” πŸ™‚

  6. Biljana said

    Strength: Backsquat 5-5-5 @ 40/50/63.5kg PB
    then 20 reps @ 35kg

    WOD ‘Karen’
    150 Wall Balls for time of:
    8.09 mins

    Had a good morning hitting up 2 PB’s. πŸ™‚

  7. Mary-Anne said

    Karen needs therapy. Sadistic.

    I just went down to the local *unnamed* wholefood store for the first time for a (recovery) lunch…paleo all the way, and loved it. Wow, I might be a changed woman.
    Sorry Andrew – you, me n Linda will have to Vans sometime πŸ™‚

  8. adrian said


    Stef lifted the 80kg unassisted………. no really, I barely touched it. I can’t understand why my traps hurt now though πŸ˜‰

  9. andrew said

    coincidentally i see stef’s mate maximus did 1000(!!) 20 lb wall balls in i hour 17 mins… FFS

  10. michele said

    you too mary-anne. hope to see you again soon

  11. The Boxing Kanga said

    Backsquat 5-5-5 @ 80/100/125kg PB @ 5 reps.
    then 20 reps @ 85kg

    WOD β€˜Karen’
    150 Wall Balls for time of:
    11:00 mins(sad i know)

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