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Thursday 20 January 2011

Posted by The Coach on January 19th, 2011

Strength
Press
5-5-5 reps
+
15-12-9 reps @ 50% 5RM

Post loads to comments

WOD
For time:
Row 100m
Burpee, 10 reps
Row 200m
Burpee, 8 reps
Row 300m
Burpee 6 reps
Row 400m
Burpee 4 reps
Row 500m
Burpee 2 reps

Post time to comments

Queensland Flood Appeal Cupcake Bake Off – Get on Board!!

Carole aka "Spider Monkey" preparing for the all important first grab at the rope

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9 Responses to “Thursday 20 January 2011”

  1. The Cell said

    Warm up:
    Mobility
    Burgener
    Plyometrics

    The:
    Squat clean
    3-3-3
    70-75-80 (felt heavy, have not done these for a while because of back)

    Press
    5-5-5
    40-50-57.5(2 reps only)-50(4 reps only)

    Then:
    Mondays wkd but with power snatches, not ready to ohs under pressure just yet

    3rft of:
    24kg double kb clean, 10 reps
    Burpees, 12 reps
    42.5kg power snatch, 15 reps
    Time = 9.24min
    TOUGH!

    Mobility

    SS

  2. The Cell said

    Great times by everyone this morning!!! Awesome focus!

    SS

  3. Mary-Anne said

    Press 5/5/5 = 27.5/28.5/30kg (PB for my 5RM)
    15-12-9 reps @ 15kg

    WOD as Rx’d
    time = 09:22

    Thanks Adrian for helping with the row. I was going for broke until reminded you should recover on stroke return.
    Rowing remains high on my ‘tough list’.

  4. Mark said

    Press: 5/5/5 = 40/47.5/57.5 (pb for 5rm)
    15-12-9 @ 27.5

    Wod as Rx’d
    Time: 7.48

    Although my form is atrocious, really starting to enjoy the row. Still hating on the burpees though

  5. Laila said

    Press: 25/30/37(PB) x 5 reps then 15-12-9 reps at 18.5kg

    WOD: As Rx’d – 9:15min

    Big congrats to Vicki for achieving a PB she’s been working towards! Well done!

  6. Biljana said

    😯 OMG!! My baby turned 17 today – He’s become such a gorgeous young man and I am very very proud of him!! Happy Birthday Kristofer!! xx

  7. The Cell said

    Happy Birthday Kristofer

    Sorry for the late post.

    Wish you all the best for this year, your an absolute joy to know.

    Storm, Adrian, Dana and Bella (lots of licks from her)

  8. The Cell said

    HAPPY BDAY KRIS!!! YOU ARE INSPIRATIONAL MATE! 🙂

    PM Training:
    Run
    6.2km
    30min

    stretch

    SS

  9. graeme said

    Press: 35.40.45 x 5 then 15-12-9 reps at 22.5kg

    WOD: As Rx’d – 9:36min

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