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Tuesday 15 February 2011

Posted by The Coach on February 14th, 2011

3-3-3 reps
Goal: 1) Max Strength
2) 3RM PB
Rest: 3-5 mins
1 x 15 x 70% 3RM
Goal: Strength Endurance
Rest: Nil. Re-set at the bottom of each rep. No bouncing.

Post loads to comments

For time:
Double Under, 45 reps
60kg Squat Clean, 20 reps
Ring Dip, 20 reps
Double Under, 45 reps

Post time to comments

6.30pm Crew givin' it a rip on the C2's

10 Responses to “Tuesday 15 February 2011”

  1. Adam Piller said

    good to be there this morning having not had a few beers the night before!!

    deadlifts 140,160,180 then 15 on 110kg

    wod as rxd 5.08mins

    good work all!!

  2. michelle said

    Warm up: Airdyne, mobility

    Strength: Romanian Deadlift
    5-5-5 @ 45-55-60kg

    20cal Airdyne
    40 x 12kg KB Clean
    20 x Ring Dips (yellow band)
    20cal Airdyne

    Time = 5:25

  3. Laila said

    W/up: skipping for 1 min, 10 squats, 10 push ups, samson stretch x 3 rounds then mobility drills

    Strength: Deadlifts 70/85/102.5(PB) for 3 reps then 15 reps @ 70kg

    Double unders, 45 reps
    Squat cleans (24kg), 20 reps
    Bar dips (orange band), 20 reps
    Double unders, 45 reps
    9:34min (still slow and inconsistent with double unders but improving)

    Post WOD: Ran 3 km to practice new technique learned at Run Clinic. Definitely felt more efficient and quicker than usual. Felt like I could keep going and going. Next time I will time it and make comparison.

  4. Laila said

    Oh, is it too crazy for me to request a total shovel ban at The Cell? (Peter G!!!) 😉

  5. Mary-Anne said

    Deadlift 3/3/3 reps @ 80/90/105kg
    1 x 15 x 70% 3RM = 70kg

    WOD For time:
    45 double under
    35kg Squat Clean, 20 reps
    Ring Dip (yellow band), 20 reps
    45 double under

    Time = 07:44

    Special thanks to the Cell members who came down to Midvale on Sunday afternoon. Rod, Adrian, Michelle and others…thanks so much xxx big love.

  6. Bliss said


    1 x 15 x 70kg

    WOD For time:
    45 double under – first to the barbell again… 🙂
    42.5kg Power Clean, 20 reps
    Bar Dip, 20 reps
    45 double under


  7. Ash said

    Yes you were first to the barbell Bliss!

  8. Jono said

    3-3-3 reps 120,140,150
    1-15 reps 100

    For time:
    Double Under, 45 reps
    50kg Squat Clean, 20 reps
    Bar Dip, 20 reps
    Double Under, 45 reps

    4 min something good 0530 crew.

  9. Jono said

    That was supposed to say good work by the 0530 crew.

  10. Pete Yeates said

    AM = Run barefoot for 25 minutes on the road.
    PM = Squat 45, 65, 75kg – KB Press 20,20,20kg – Handstand hold

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