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Friday 07 January 2011

Posted by The Coach on January 6th, 2011

Strength
Deadlift
3-3-3 reps
1st set is at 75% 3RM, progressing to a 3RM max effort in set 3
+
1 x 15 x 70% 3RM

Post loads to comments

WOD
21-15-9 reps for time of:
Parallette Pass Thru
24″ Box Jumps
Run 400m between sets

Post time to comments

A Healthy Body & Mind in 2011, from Marks Daily Apple

Beauty in strength - Just take a look at this class

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10 Responses to “Friday 07 January 2011”

  1. michelle said

    Warm up: 100 mixed KB Swings, mobility, CFWU x 1

    Strength: Deadlift
    3-3-3 @ 75-85-95kg
    1 x 15 @ 70kg

    WOD: 21-15-9
    Paralette pass through
    24″ Step Up
    with 40cal Airdyne between rounds

    Time = 10:04

  2. Pete Yeates said

    Warm up: 100 mixed KB Swings, mobility, CFWU x 1

    Strength: Deadlift
    3-3-3 @ 100kg
    1 x 15 @ 80kg

    WOD as Rx’d = 7:39

  3. Laila said

    Warm up: 100 mixed KB Swings, mobility, CFWU x 1

    Strength: Deadlift
    3-3-3 @ 65-75-90kg(PB)
    1 x 15 @ 63kg

    WOD: As Rx’d = 11:19min

    Looking forward to Sunday Session at Cott!! Who’s coming to play??

  4. The Cell said

    Really happy with every athletes progressional development. This morning was a testament to that. Be proud of yourselves guys. Your skill level overall has increased dramatically!

    🙂

    Warm up:
    1000m row
    Mobility drills
    BB complex with BB

    Then:
    Deadlifts
    3-3-3-3-3
    110-120-130-140-150kg

    Then:
    For time of:
    40kg power clean to thruster, 15 reps
    Then:
    10-8-6-4-2 reps of:
    Pull up to K2E
    12kg DB Man makers
    Then:
    40kg power snatches, 15 reps
    TIME = 11.16min

    Finisher
    6min tabata hovers: 6min total

    SS

  5. Will F said

    Warm up: 100 mixed KB Swings, mobility, CFWU x 1

    Strength: Deadlift
    3-3-3 @ 50-60-70kg
    1 x 15 @ 50kg

    WOD as Rx’d = 8.44

  6. Travis said

    Warm up: 100 mixed KB Swings, mobility, CFWU x 1

    Strength: Deadlift
    3×3 @ 110,125,140kg
    1×15 @ 100kg

    WOD: As Rx’d = 7.30min

  7. Amith said

    Warm up: 100 mixed KB Swings, mobility, CFWU x 1

    Strength: Deadlift
    3×3 @ 60,80,100kg
    1×15 @ 70kg

    WOD: As Rx’d = 9.46min

    A nice wod to start back from the xmas/ny break, still plenty of room for improvement !!

  8. Mary-Anne said

    Mossman Gorge, Daintree forest walk: 3.4km = 45mins
    Swim at falls after, like ice-bath but with jungle perch. Beautiful.

  9. Laila said

    Mary-Anne, I want to play where you’re playing!!! Sounds beautiful!

  10. Steve said

    First Friday arvo wod for me… what an experience. The Cell’s version of the boozy friday lunch…

    Deadlift: 120/140/150.
    Heaviest I’ve gone since knee/hamstring injury and felt good.

    WOD as rxd: 7:05 (parallette pass thru’s need work!!)

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