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Friday 10 December 2010

Posted by The Coach on December 9th, 2010

Power Clean
3-3-3 reps

Post loads to comments

1) 5 rounds for time of:
120kg Deadlift, 5 reps
24” Box Jump, 5 reps

Rest 5 mins, then

2) 6 rounds for time:
2 x 24kg Kettlebell Floor Press, 6 reps
12.5kg Renegade Row, 6 reps each side
GHD Sit Up’s, 6 reps

Post times for both WOD’s to comments

Pete flipping the big tyre


14 Responses to “Friday 10 December 2010”

  1. andrew said

    WU – 1000m row, mobility Burgener WU

    PC – 3 x 60/65/70kg not really feeling it today..

    WOD #1 – 5 rft of 5 x fat bar DL @ 90kg 5 x 24″ box jumps 3:12

    WOD #2 – 6 rft of 6 x 24 kg kb floor press, 6 each side x 12.5 renegade row, 6 x ghd sit ups 7:37

  2. Biljana said

    OMG Pete!! Those muscles!! 😀 Looking so strong!

  3. The Cell said

    Pete Y and SEXY TIME = one in the same!



  4. The Cell said

    Great work by all this morning! Very impressed with the change over and focus not only on the Power cleans but the new movements some of you were exposed to today! Everybody worked well with and around each other!

    Pete’s sexyness was present and I think all inspiring to every athlete that walked through the door today!

    BAM! Love you Pete!



  5. Pete Yeates said

    All those Concentration Curls seem to be paying off 😆 😆

    WU = Row 1k, Mobility, Burgener WU.

    Power Clean 3,3,3 @ 55, 60, 65kg

    WOD #1 – 5 rft of 5 x DL @ 100kg, 5 x 24″ box jumps = 2:14
    WOD #2 – 6 rft of 6 x 20kg kb floor press, 6 each side x 17.5kg renegade row, 6 x ghd sit ups = 6:22

  6. Ben said


    3x 70,80,90kg

    1- Rx’d @ 2:55

    2- 6 kb press each arm (1 kb) with 24kg
    6 renegade row w/ push up each side
    6 weighted sit ups with 24kg kb.
    12 mins, another one that looked easy on paper 🙂

  7. Will F said

    Pete’s sexyness can be related all the way back to Chuck Norris, Pete doesnt wear the shirt, the shirt wear’s Pete.

    WU = Row 1k, Mobility, Burgener WU.

    Power Clean 3,3,3 @ 35, 40, 45kg

    WOD #1 – 5 rft of 5 x DL @ 60kg, 5 x 24″ box jumps = 2:16
    WOD #2 – 6 rft of 6 x 12kg kb floor press, 6 each side x 6kg renegade row, 6 x kettlebell sit ups = 6:06 – The row’s way too light!

  8. Joe said

    WU – 800mtr Run / Mo bility

    Strength – P/Clean 3 x 3 47.5/50/57.5 Need to cleanup technique

    1) 5 RFT 80kg D/Lift + 24″ Box Jumps x 5 Reps of each 2:35
    5 minute rest – felt like 2 minutes
    2) 6 RFT 20kg K/Bell Press / 10kg Renegade Rows / GHD Situps x 6 reps each 6:39

  9. Laila said

    W/up: 800m run, mobility, Bergener w/up

    Strength: Power Cleans 3 reps 29/29/29 – working on form before I add weight.

    1) 5 RFT 60kg D/Lift + 24″ Box Jumps x 5 Reps of each 3:31 (Thanks for the spotting on Box jumps Stef)
    5 minute rest
    2) 6 RFT 10kg K/Bell Press / 8kg Renegade Rows / GHD Situps x 6 reps each 5:35

    Was able to use tips from Motivation/Goal setting workshop to work through a couple of challenges. Could hear Stef’s voice in my head (scary!!!). I had to work hard to control my emotions during box jumps, with encouragement I worked through it and was able to focus. In second half, I wanted to break reps up but could hear Stef saying, “the pain is only temporary” and pushed through. Happy with result and really enjoyed the WOD!!

  10. The Cell said

    Warm up:
    800m run
    Mobility drills
    Bergener warm up

    3 x 5 @ 50kg

    Power clean
    3 x 3 @ 40kg (practicing form in the bottom position)
    *STill need to avoid a few movements especially with load over the next few weeks

    5 RFT of:
    5 x B/W Deadlift (80kg)
    5 x 30″ box jump
    TIME = 2.03min

    5min intermission

    6RFT of:
    2 x 24kg KB floor press, 6 reps
    17.5kg Renegade rows, 6 reps
    K2E, 6 reps
    TIME = 5.54min

    3 x 5 K2E (slow) followed by tuck sit dead hang pullup. All done slow and controlled

    3 x 3 HSPU



  11. Mary-Anne said

    w/up: 1000m row / bergener wu.

    Power clean 3x 28/37.5/46kg

    1. 5xRFT
    5x 60kg d.lift
    5x 24″ box jump = 2:50min

    2. 6x RFT
    6x 12kg double k.b floor press
    6x 8kg renegade row
    6x 12kg weighted sit up = 7:36min

    Did the smoker challenge yesterday, as wont be able to make it to the cell this weekend 😦
    Good luck everyone competing x
    Special thanks to sensei stef who cycled the mile run with me. Party well tomorrow!! Wish i could come & play… Hopefully see everyone next week before the break.

  12. Mary-Anne said

    ps pete, we all love you

  13. Damon said

    Power Clean 3×3 (70,80,85)
    DL box jump WOD as rx
    5×3 Push press at 70kg

    Energy a little low after intensive training this week and a lack of sleep. Back in Singapore after two week stint in Perth. Hopefully get a few chances to train at The Cell when I’m back to Perth at the end of next week.

  14. The Cell said

    You sure will brother!



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