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Saturday 05 February 2011

Posted by The Coach on February 4th, 2011

WOD
“Partner WOD”

For time:
1) Athlete 1 performs 50 Sledgehammer (12lbs) Smashes whilst Athlete 2 holds a Plank
Then swap so Athlete 1 holds a Plank whilst Athlete 2 performs 50 Sledgehammer Smashes (12lbs)

If Plank is broken, perform 5 burpees each before continuing

2) Athlete 1 performs 50 Box Jumps (21″) whilst Athlete 2 holds a 20kg plate overhead
Then swap so Athlete 1 holds a 20kg plate overhead whilst Athlete 2 performs 50 Box Jumps (21″)

If overhead position is broken perform 5 burpees each before continuing

3) Athlete 1 performs 50 Pull Ups whilst Athlete 2 holds the bottom of a Squat
Then swap so Athlete 1 holds the bottom of a Squat whilst Athlete 2 performs 50 Pull Ups

If squat position is broken perform 5 burpees each before continuing

4) 1-mile run
This run can be broken up between the partners however they wish

Post total time to comments

Nick, always patient and determined

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9 Responses to “Saturday 05 February 2011”

  1. Graeme said

    Noice!!! I’m partnering with Dan

  2. Dan said

    You are a funny man Graeme, happy to be your partner any day. I’m thinking that Elle will get upset if I tell her I have another partner though, it was not in our wedding vowels 🙂

  3. Biljana said

    If anyone is interested – I just had to late cancel our 8am session time so there are 3 timeslots available if anyone is interested.

    Hope to see all of you guys soon – Life is crazy busy at the moment!!!! I hate having to late cancel!! If only I was a little closer!

  4. graeme batt said

    in sickness and in health…
    no mention of the cell partner WOD anywhere there champ

    Biljana, you and the boys will be missed, see you soon

  5. Jase said

    Can’t wait till I hear the first wedding vowels containing the words, in sickness and in health and in any Cell partner WODs that may arise 😉

  6. graeme said

    i was the 5th wheel this morning, so went solo

    50x12lb sledge strikes
    50×21″ Box Jumps/Step Ups
    50x Pull Ups
    1600 Run
    17.11
    then 30 burpees for my cellmates indiscretions !!!

    well done all in a fun WOD

  7. The Cell said

    Awesome Morning

    Good intensity and work capacity by everyone.

    “Keg Arms’ Risley set the standard this morning for the solo athletes with Graeme and Rhys following suit completing the 1600 m run plus as a finisher the total of burpee penalties incurred by the teams.

    It was great to see team members encouraging each other with the Peter Fruz stating to Raj as they were about to do a burpee penalty “Is this your idea of a break” lots of laughter all round.

    I would like to congratulate Peter Fruz on his dedication to his training and weight loss.
    Your looking MINT keep up the good work.

    I am just happy to have a Saturday morning without out my 3 Crash Bandits, Rosa, Ben and Elle hitting the deck my nerves cant take it at the moment.

    A pleasure as always to be in the company of such MINTOX people.
    Looking forward to coaching the morning and lunch crews this week.

    Sx

  8. Peter F said

    Good work by the morning crew.

    Well done Raj, it was a fun WOD. Working with a partner changes the whole dynamics of the WOD, especially when you have to work faster while your partner is hang out on the “cross” holding a squat, plank or weight over head.

    Thanks for the encouragement and guidance of all the Coaches, fellow athletes and my family in helping me achieve my continuing goals at The Cell.

  9. RAJ said

    Haha Storm . the burpees worked for me.. And Pete thank you for pushing me on the runs. Your determination and strength was impressive .

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