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Thursday 09 December 2010

Posted by The Coach on December 8th, 2010

5-5-5 reps
12-9-6 reps @ 60% 5RM

Post loads to comments

3 rounds for time of:
Muscle Up, 6 reps
40kg Snatch, 12 reps
Toes to Bar, 18 reps

Post time to comments

Adrian knocking out a Pistol at Alcatraz


6 Responses to “Thursday 09 December 2010”

  1. The Cell said




  2. Laila said

    W/Up – 3 mins on bike, skipping was out of the question today, right Kate? =),1 x CFWU, 1 x Burgener

    Strength – Press 25/30/33.5 for 5 reps then 20kg for 12/9/6 reps

    I SCREWED UP!!! ARGH!!!! I came home to jot some notes down about my WOD and when I looked at my log I realised I didn’t do the required reps for the WOD. I did 6/9/12 reps, should have been 6/12/18 reps! Please list any suitable punishment or make up work out and I will complete by end of day.

    3 Rounds for time: Muscle ups (from knees) 6 reps, 15.5kg Snatch I did 9 reps, “Almost” toes to bar I did 12 reps = Time 13:58min

    M/ups need lots of work – not getting ’em right.

  3. michelle said

    Warm up: Skipping practice, mobility, Burgener x 1

    Strength: Press
    5-5-5 @ 25-30-32.5kg
    12-9-6 @ 25kg

    WOD: 3 rounds
    Muscle up progression x 6
    25kg Snatch x 12
    Seated knee raise things x 36

    Time = 15:05

    Tried to really focus on form for the snatches, and most were done as singles – still lots to work on.
    My shoulder was sore from Cindy on Tuesday and I didn’t want to aggravate it by hanging from the bar, hence the seated knee raise things.

  4. Ben said


    5x 60,65,70kg then 12-9-6 @ 50kg

    WOD as Rx’d


    Finally outta melbourne now on holidays in Sydney doing the WODs in my garage like they are meant to be done!

    Probably headin over your way early next year Jase, will have to pop in for a WOD!

  5. Kate said

    Laila- inappropriate underwear definitely equals scaling. That’s how we roll 🙂

  6. Graeme said

    Strength press 5-5-5. 12-9-6 // 37.5, 42.5, 47.5, 30, 30, 30

    WOD 3 RFT
    6 x Muscle Up (scaled to jumping) is that right, first time!
    12 x 32.5 power clean
    18 toes 2 bar


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