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Wednesday 24 November 2010

Posted by The Coach on November 23rd, 2010

21-15-9 rep rounds for time of:
60kg Clean
Ring Dips

Post time to comments

Finisher: Tabata Plank


16 Responses to “Wednesday 24 November 2010”

  1. Jase said

    Ah, memories 😉

  2. Ben said

    as Rx’d

    5 min flat.

  3. Ben said

    Correction, bar dips not ring dips as Army is too poor to purchase rings!

  4. Pete Yeates said

    WU = Row 1k, CFWU x 2, Mobility

    WOD = scaled to 45kg
    Time = 6:55

    Finisher = Tabata Plank holds

  5. Will F said

    kickass wod, I love these.

    WU = Row 1k, CFWU x 2, Mobility

    WOD = scaled to 30kg/red band.
    Time = 10:37
    The last 3 dips were the hardest, I think I held form well.

    Finisher = Tabata Plank holds

  6. Tracy Lydiatt said

    That must be an old video! Storm with long hair!

    miss you all and will knock this one out tomorrow!

    Tracy xo

  7. Jase said

    Hey Trace

    It is a few years back, about 3 and a half!


  8. Mary-Anne said

    W/Up = row 1000m / 2 CFWU (1st time doing pull-ups on orange band) / mobility

    WOD scaled to 24kg & rings assisted with orange band.
    Time = 08:57

    Finisher = tabata plank 20:10 sec for 8 rounds.

  9. Bliss said

    Oh Stormer…I love you!!!

    A true legend.

  10. The Boxing Kanga said


    WOD smashed me today.

    In the hurt locker bad…

    Cant wait till tomorrow 🙂


  11. Amith said

    WU = Row 1k, CFWU x 2, Mobility

    WOD = scaled to 29kg & orange band for ring dips
    Time = 10:10
    Finisher = Tabata Plank holds

    Fairly rusty on the cleans must learn to be more explosive & keep on those heels.

  12. michelle said

    Warm up: 1km row, CFWU x 2, Mobility

    WOD: 21-15-9
    42.5kg Clean
    Ring dips with orange band

    Time = 10:38

    Then the tabata hover finisher.

    I love squat cleans 🙂 🙂 🙂 🙂 🙂

  13. Enzo said

    More of these “SUB 10min” WODs pls!!!!

  14. The Cell said

    You can make pretty much any WOD sub-10mins Enz. Go faster!! 😉


  15. Tracy Lydiatt said

    Warm Up
    Skipping and double under practice
    Hand stand practice
    CUWP x 1
    Bergner warmup x1

    WOD: 21-15-9
    20kg Clean
    Ring dips on crappy gym assisted dip machine

    Totally forgot the finisher! 😀

    Thanks for the inspiration Storm!

  16. Enzo said

    If the resident SOC boys don’t do sub 10 in a WOD….buckleys that i’ll get there! 😛

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