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Friday 14 January 2011

Posted by The Coach on January 13th, 2011

Strength
Deadlift
3-3-3 reps
+
1 x 15 x 70% 5RM

Post loads to comments

WOD
As many reps as possible in 10mins of:
12.5kg Dumbbell Towler’s

Post reps to comments

Towlers are named in honour of Cell athlete Andrew. They are like a Renegade Man Maker, just harder!

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9 Responses to “Friday 14 January 2011”

  1. andrew said

    and before anyone starts they may be named after me (aka more than a manmaker..) but I am not the sick freak that devised them and i suffer like the rest of you

    WU – 1000m row, CFWU, mobility

    Zerchers – 3 x 70/85/95kg 15 x 70kg

    WOD – as rx’ed 32 reps

    Best Stefism of today – “think of your 15 reps as being like your last set of 3 but with 12 more reps”” Classic…

    Pls settle the royalties with your respective coaches and i will collect tommorrow. Thanks

  2. andrew said

    speaking of his stefness

    BAM!!

  3. michelle said

    Haha, that clip is gold 🙂

    Warm up: 1km row, CFWU x 1, mobility

    Strength: Deadlift
    3-3-3 @ 75-85-95kg
    1 x 15 @ 67.5kg

    WOD with 6kg dumbbells

    Somewhere around 30 reps

  4. Pete Yeates said

    WU = Row 1k, CFWU, Mobility

    Deadlift 3,3,3 @ 90, 100, 120 & 1 x 15 @ 90kg

    WOD scaled to 10kg = 27 reps

    lol funny clip

  5. Travis said

    Strength: Deadlift
    3×3 @ 90,90,110kg
    1×15 @ 70kg

    WOD Scaled to 10kg = 36 reps

  6. Laila said

    Andrew, that’s hilarious!!

    W/up: 400m run, skipping, CFWU, mobility (quack, quack)

    Deadlifts: 3 reps of 65-75-95(PB) then 15@ 65

    WOD: As Rx’d = 35
    (appreciate the encouragement in the last couple of minutes Stef) Great fun as always morning crew 🙂

  7. Will F said

    HAHA! Great clip!

    Warm up: 1km row, CFWU x 1, mobility

    Strength: Deadlift
    3-3-3 @ 60-75-80kg
    1 x 15 @ 60kg

    WOD with 8kg dumbbells – 27

  8. Mary-Anne said

    Deads 60/80/90kg @ 3 reps ea.
    1 x 15 @ 55kg
    Back off today, its been a big week.

    AMRAP in 10 mins of the Towler Renegades.
    Andrew, your name’s on it, so you own it – just like school lunchbox with the matching Dora Explorer backpack.
    Royalties to be returned to participants with 25% interest in the form of hardship compensation.

    Total 42.

    Thanks Stormer, love the white line fever haha.

  9. Mary-Anne said

    baaahhhhahahahaa just wached the clip….Wish I was on his planet.

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