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Thursday 10 February 2011

Posted by The Coach on February 9th, 2011

For time:
21” inch Box Jump, 50 reps
15′ Rope Climb, 5 ascents
24kg Kettlebell Swing, 50 reps
Sit Up, 50 reps
20kg Hang Power Clean, 50 reps
Run, 800m

Post time to comments

Everyone loves weighted lunges


11 Responses to “Thursday 10 February 2011”

  1. The Cell said

    I’m pretty sure Bliss is in front of Mike and Ben in that shot 😉


  2. graeme said

    maybe its the camera angle ?

  3. Bliss said

    Thanks Jase. Black and white may have been better to hide the Kettlebells. 🙂

    Batty, I’m pretty sure I flogged the boys this day and the camera angle was accurate.

    I couldn’t be certain, but I think I recall Mike tapping out. 😉 – joking Mike! 🙂

  4. Jase said

    My recollection is that this pic was taken just after you lapped the boys Bliss 😉

  5. Bliss said

    I’m not one to brag but…I think you are right Jase. 😉

  6. michelle said

    Warm up: Airdyne, KB Swings and Cleans, mobility

    WOD: For time
    25 x Box Pistols (R leg only)
    15 x scaled rope climbs
    50 x 10kg Russian KB Swings
    50 x Sit ups
    50 x 10kg KB Cleans
    50 cal one-legged Airdyne

    Time = 11:35

    Damaged my knee again last night 😦 It held up well during this workout, though – thanks Jase!

  7. Anthony said

    Sorry Storm but I couldn’t wait to jump back on the rower. I had to get back on sometime… plus neeeed to lose some weight. no training = big belly.
    slow 500 warm up
    Steady 2000 row
    time 8:00.5
    2:00 / 500
    avg stroke rate 18-20 then up to around 24/25 last 100 ( just trying to keep under 8 mins.)
    back felt good, kept form strict and core as tight as possible.
    Storm definitely up for some tutoring when you can find some time. I want to be getting into the correct habits this time around.

    Anth 🙂

  8. Jase said

    Be smart Anth. If rowing causes aggravation mate stay away from it, at least until you get some technique coaching. Then introduce in small doses like 500m intervals with enough rest to get up and move around a bit rather than a 2km row.


  9. graeme said

    WOD As Rxd

    After the WOD i did 1/2 an hour or double unders
    got lots of 1’s, then 2’s, then a few 3’s and even got a 4 in a row !!!

  10. Pete Yeates said

    AM = Row 2 minute intervals with 1 min rest x 5 – spm = 16, damper setting = 1, averaged 470m per 2 min.

    PM = Squat 45, 65, 75kg – KB Press 20, 20, 20kg each arm

  11. Anthony said

    Yes Jase you are right. 500’s would have been way better. less chance of fatigue and bad form. heed taken. 🙂 cheers

    Anth 🙂

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