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Monday 07 February 2011

Posted by The Coach on February 6th, 2011

WOD
“GRIPTASTIC”

With a 24kg Kettlebell perform the following for time:
500m Row
50 Kettlebell Swings – Left Hand
50 Kettlebell Swings – Right Hand

500m Row
50 Kettlebell Snatches – Left Hand
50 Kettlebell Snatches – Right Hand

Row 500m
50 Kettlebell Clean & Jerk – Left Hand
50 Kettlebell Clean & Jerk – Right Hand

500m Row
50 Kettlebell Swings, both hands

All 50 reps must be performed on the Left side before changing to the Right side

Post time to comments

Stronger people generally perform better

That Med Ball doesn't stand a chance

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15 Responses to “Monday 07 February 2011”

  1. Vicki said

    Fark…

  2. graeme batt said

    bring it !

  3. Mary-Anne said

    shoulders…shaizer!

  4. RAJ said

    WOW!

  5. Jase said

    Nothing you guys haven’t done before 🙂

  6. Bliss said

    I love Kettlebells! Particularly like my hands after I finish 🙂

    I’ll bring the gloves for you Ash… 😉

  7. The Cell said

    WooooHoooo

    Anth is back in the house.

    Great to have you back.

    Sx

  8. Ash said

    Good first session back!

  9. Jason R said

    Warm-up:
    5 mins Rowing
    Mobility
    Kb Practice

    WOD: 24kg Kb – As Rxd
    500m Row
    50 Kettlebell Swings – Left Hand
    50 Kettlebell Swings – Right Hand

    500m Row
    50 Kettlebell Snatches – Left Hand
    50 Kettlebell Snatches – Right Hand

    Row 500m
    50 Kettlebell Clean & Jerk – Left Hand
    50 Kettlebell Clean & Jerk – Right Hand

    500m Row
    50 Kettlebell Swings, both hands

    Time: 32:39

    Hands are screaded, no new splitting though!
    Great to see you back Anth – strong first effort!

  10. Will F said

    Warm-up:
    5 mins Rowing
    Mobility
    Kb Practice

    WOD: 12 kg – 34.28 min

    Good to see Anth back on the track today!

  11. Ash said

    Warm-up:
    5 mins Rowing
    Mobility
    Kb Practice

    WOD:

    500m Row
    (16kg)
    50 Kettlebell Swings – Left Hand
    50 Kettlebell Swings – Right Hand

    500m Row
    (12kg)
    50 Kettlebell Snatches – Left Hand
    50 Kettlebell Snatches – Right Hand

    Row 500m
    (12kg)
    50 Kettlebell Clean & Jerk – Left Hand
    50 Kettlebell Clean & Jerk – Right Hand

    500m Row
    50 Kettlebell Swings, both hands (16kg)

    Time: about 33 mins…

    First WOD back after just over 6 weeks away, was great to be back!

  12. Vicki said

    This was SO MUCH FUN!
    I did a 10kg bell, then changed to 8, did my snatches really quickly, berated myself for being a wimp, and grabbed the 10 again. Should have stayed with it… Used the 12 for the swings which felt really light.
    23.07
    Please sir, can I have some more?

  13. Bliss said

    Jason Risley you are a God!

    Got to play with all my friends today. LOVED IT!!

    This is a fantastic WOD…tough but fantastic 🙂 I was taped within an inch of my life and had wraps on. I have no doubt this made all the difference for me. A tough WOD would have been unbearable without these. 🙂

    My goal was as r’xd under 45minutes. Although I had a back up of a 12kg…just in case. Fortuneately it went unused…

    Wod as r’xd – 40.20?? not sure.

  14. Anthony said

    Thanks for the props guys it is awesome to be training again. Yeeehaaaahhhh. First proper session ( even though scaled ) since around 4/8/10. So a good 5 months break and yes I am feelin it. When I say break, I mean NO training at all other than a couple of sessions on the airdyne and some walks. Back is now around 95% and will get better, may or may not ever be 100% though, as a bulged disc is always a weak link. Saying that, if I treat it right and over time as I get stronger, I aim to surpass any achievements I made last year in my first 10 months at The Cell. 🙂

    Warm-up:
    5 mins Airdyne ( not allowed to row yet )
    Mobility
    Kb Practice

    WOD: Griptastic for time. ( scaled ) thnx Storm for goin easy on me.

    40 cals airdyne
    (10kg)
    30 Kettlebell Swings – Left Hand
    30 Kettlebell Swings – Right Hand

    40 cals airdyne
    (10kg)
    30 Kettlebell Snatches – Left Hand
    30 Kettlebell Snatches – Right Hand

    40 cals airdyne
    (10kg)
    30 Kettlebell Clean & Jerk – Left Hand ( broke L.H. into 10/10/10 with a few seconds rest in between )
    30 Kettlebell Clean & Jerk – Right Hand

    40 cals airdyne
    30 Kettlebell Swings, both hands (10kg)

    Time: 18.08

    then 5/5 pull ups. surprised myself I can actually still do a pull up 🙂 lots of stretching

    Nice work to all doing as rxd, that would have been very tough.
    Great to see some faces I haven’t seen for a while too!

    Anth

  15. Graeme said

    Tough but enjoyable ….
    Did all with a 20 kg KB

    37.31 (I think bit delirious)

    Did I mention it was tough

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