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Friday 28 January 2011

Posted by The Coach on January 27th, 2011

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

Post loads to comments

WOD
“The Cell Kettlebell Complex”
With a 24kg Kettlebell perform 5 reps for time where 1 rep =
Slasher to Halo x 10
Deck Squat x 5
Swing x 10
Snatch x 5/5
Clean and Press x 5/5

Post time to comments

Compare to 11062010

What are your thoughts on yesterdays Mystery WOD? Let us know. Post to comments.

QLD FLOOD APPEAL Cupcake Bakeoff is tomorrow. Are you going to be there?

Dan pushing through the pain of a WOD in the "Carpark of Pain"

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8 Responses to “Friday 28 January 2011”

  1. Ash said

    3k run on the beach followed by a 400m swim out around the bouy.
    then a 400m sprint.

    beautiful way to start the day

  2. Will F said

    Warmup
    1000m row
    Mobility

    Deadlift
    3-3-3 reps 82.5,92.5,100kg (PB!!! YAY!)
    1 x 15 70kg

    WOD
    12kg kb, 8.42

  3. jono said

    Warmup

    1000m row

    Mobility
    Deadlift

    3-3-3 120 – 130 – 130

    1 x 15 – 100 took it easy this morning bit flat.
    WOD

    16kg kb, 10 min something good wod .

  4. Daniel said

    finally got my picture on the website and i’m pulling a face like that, thanks Jase = P

  5. michelle said

    Warm up: 40cal airdyne, mobility

    Strength: Deadlift
    3-3-3 @ 60-75-87.5kg
    1 x 15 @ 60kg

    WOD: 5 rounds for time
    12kg KB Slasher to Halo x 10
    12kg KB Sit ups x 10
    12kg KB Swing x 10
    12kg KB Snatch x 5/5
    12kg KB Clean and Press x 5/5

    Time = 9:55

  6. Bliss said

    Strength:
    Deadlift
    3-3-3 @ 102.5-107.5-117.5PB
    1 x 15 @ 50kg

    WOD:
    The Cell Kettlebell Complex
    5 RFT – as rx’d – 15ish (I think – not sure)

  7. The Cell said

    It’s a great pic Dan! 🙂

    Training
    Strength
    Press 5-5-5 reps
    40/50/62.5kg 5RM PB

    WOD
    21-15-9 reps for time of:
    24kg KB Snatch
    Toes to Bar
    Time: 4.39

    Would have loved to do the Cell KB Complex tonight and have a crack at my PB but my strained adductor wouldn’t like the deck squats much. Did the above instead and was pretty happy with it.

    Jase 🙂

  8. The Cell said

    Warm up:
    run / row / mobility

    Then:
    5 rounds of 5min blocks whee I must complete the following in sub 5mins and the remainder of time is rest.

    500m row
    10 x 21″ step ups with 2 x 16kg KB in rack position
    5 x ‘Spealer’ Specials where 1 rep = 1 x K2E + 1 x T2B + 1 x pull up

    Rest 5mins

    Then:
    150 step ups on 21″ box untimed but unbroken

    Stretch

    SS

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