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Friday 17 December 2010

Posted by The Coach on December 16th, 2010

Power Clean
3-3-3 reps @ 60% 3RM

then

WOD
40-30-20-10 rep rounds for time of:
16kg Double Kettlebell Push Press
Sit Ups

Compare to 10/03/10

Dan, Elise and Batty mid-WOD

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12 Responses to “Friday 17 December 2010”

  1. ben said

    Strength @ 55kg

    WOD
    No kb so used 40kg barbell
    7:29

  2. andrew said

    WU – 400m run, mobility, 2 x CFWU

    PC – 3 x 3 @ 40kg

    WOD – as rx’ed 05:20 something. was 06:49 last time so ok but nowwhere close to catching the worlds strongest man aka jason risely who was 04:35…

    and then 15 x burpees..

  3. The Cell said

    Great work by the AM guys.

    Right up ‘Keg Arm Risleys’ alley with a time of 4.41

    Lets see if there are any contenders from the rest of the day’s sessions.

    s x

  4. Laila said

    15 burpees completed

    W/up: 400m run, 2 rnds CFWU, mobility

    Strength: Power Cleans 3-3-3 reps @ 60% 3rm – 24kg

    WOD: 40-30-20-10 RFT of: 8kg Double KB Push Press, push ups 6:35min

    Nice work Jase!

  5. The Cell said

    Schedule for January is done on MBO guys. Start booking your sessions. Working on February now.

    Jase 🙂

  6. Will F said

    15 burpees completed

    W/up: 400m run, 2 rnds CFWU, mobility

    Strength: Power Cleans 3-3-3 reps @ 60% 3rm – 30kg

    WOD: 40-30-20-10 RFT of: 8kg Double KB Push Press, push ups 5.50min
    light load, a little tinge in my back, first time it’s affected a WOD.

    Here’s a link to the online bookshop we talked about in the 6.30 class http://booko.com.au/

  7. Mary-Anne said

    15 burpees.

    Christmas season in Sydney = not cool peeps, way too commercial.

    Lots of reading today, getting ready for weightlifiting course this weekend. Yaaayyyy!!!! Very excited.
    Is it weird that I miss you guys already?? 🙂 🙂

  8. The Cell said

    NO Mary-ANne, it would be weird if you did not!!!

    🙂

    SS

  9. Mary-Anne said

    thank goodness.
    It’s like Im holiday without my family!! xx

  10. Pete Yeates said

    A back off week for me.

    WU = Run 400m, CFWU x 2, Mobility.

    Power Clean 3,3,3 @ 60% = 40kg

    WOD scaled to 12kg = 9:29

  11. Ash said

    WU = Run 400m, CFWU x 2, Mobility.

    Power Clean 3,3,3 @ 60% = 40kg

    WOD as Rx’d: 8:05 for the mere mortal! Fair way of Jase.

  12. Storm said

    Ash

    Look at this way what is the % of the combined weight of the two KB;s compared to your max 5 rep push press.
    I think from memory Jas Risely’s push press is about around the 100kg (correct me if I am wrong, anyone) so (knowing that using 2 KB’s are different to using a bar) that would be about 30% for him.

    I didnt have two 12 KB’s at home so used 25kg on bar which is about 70% of my 5 rep max, my time was 8.08.

    Sx

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