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Thursday 06 January 2011

Posted by The Coach on January 5th, 2011

Strength
Press
5-5-5 reps
1st set is at 75% 5RM progressing to a max effort in set 3
+
15-12-9 reps @ 50% 5RM

Post loads to comments

WOD
For time:
60kg Power Clean, 15 reps
Double Under, 200 reps
10kg Wall Ball Sit Throw, 60 reps

Post time to comments

The Wall Ball Sit Throw (YouTube)

Mary-Anne & Jonno getting some Kettlebell floor presses in

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5 Responses to “Thursday 06 January 2011”

  1. Laila said

    W/up: Skip 5 mins, mobility, bergener

    Strength: Press 25/30/35(PB):-) for 5 reps then 17.5kg for 15-12-9 reps

    For time:
    35kg Power Clean, 15 reps
    Double Unders, 200 reps
    7kg Wall Ball Sit throw, 60 reps

    19:43min

    Did this WOD with Jase over the break. I went heavier on the power cleans and wall balls today. Took 5 seconds longer. Happy with that! 🙂

    Great effort from all 5:30am-ers today! Kate had us pushing all limits (thanks Kate 🙂 ) and Trav’s drive on the wall balls was awesome! Nice work!!

  2. The Cell said

    Warm up:
    airdyne
    Mobility

    Then:
    Press
    5-5-5
    45-50-55kg
    Then:
    15-12-9 reps @ 30kg

    Then:
    With 10kg weight vest – 10 RFT of:
    Airdyne, 20 cal
    18″ step ups, 10 reps each leg (very controlled and leveled form)
    Strict dead hang pull ups, 5 reps
    TIME = 19.41min

    Stretch / mobilise

    *This was tough

    SS

  3. Jane said

    OMG!!!! I can hardly walk this week, having had time off following the Ironman its horrible starting training again – its been a long time since I felt like this – not nice 😦 have done lots of leg stuff since Monday and my legs are sooo painful – bad DOMS

    Had to change up todays WOD due to my broken toe so did the following:

    15 x 20kg KB swings (russian)
    50 x single leg step ups
    50 x single leg lunge (with bad foot on step)
    60 x 5kg wall balls no jump & no sit throw
    60 x situps

    realised that I should have done 200 steps/lunges after looking at the WOD but then I really wouldn’t be walking now!!
    time was around 17mins 55secs I think roll on tomorrow morning when I get to swim and give my little legs a bit of a rest 🙂

    P.S. great work by Laila, Vicki, Travis & Adam this morning – those wall ball sit throws looked like a real killer

  4. michelle said

    Warm up: Skipping practice, mobility, Burgener warm up

    Strength: Press
    5-5-5 @ 25-30-35kg
    15-12-9 @ 17.5kg

    WOD as Rx’d

    Time = 14:39

    This is the first time I’ve used the 7.5kg med ball I donated to the Cell. I wish I’d never bought it 😉

  5. Travis said

    Strength: Press
    3×5 @ 40,50,50kg
    15-12-9 25kg

    WOD as Rx’d = 23:37

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