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Tuesday 22 February 2011

Posted by The Coach on February 21st, 2011

Strength
Deadlift
3-3-3 reps
Rest: 3-5 mins between sets
Goal: 1) 3RM PB
2) Max Strength
+
1 x 15 x 70% 3RM
Rest: Nil
Goal: Strength Endurance

Post loads to comments

WOD
“Fran-J”

For Time:
50kg Thruster, 21 reps
Pull Up, 21 reps
50kg Power Clean, 21 reps
Burpee, 21 reps

Post time to comments

Batty - bringin it home during the "Helen" Challenge

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7 Responses to “Tuesday 22 February 2011”

  1. Laila said

    W/up: 5 min skipping, 50 double unders, then 20 KB swings & 30 situps x 3

    Strength: Deadlifts 75/87.5/105(PB) for 3 reps then 70 kg for 15 reps

    WOD: “Fran-J” scaled @ 30kg and orange band = 5:54min
    “Lidia” made an appearance in the power cleans today…she may be ugly but I can always rely on the trusty Lidia to get me through. πŸ™‚

    Good work from 5:30am crew…always fun!

    P.S. Johnny Cash joined us this morning…nearly threw us off our game but Adam came to our rescue! Phew!!

  2. michelle said

    Warm up: 5min airdyne, 3 rounds of 20 KB Swings and 30 situps

    Strength: Romanian Deadlift
    5-5-5 @ 50-60-70kg

    WOD: For time –
    32.5kg Push Press x 21
    Pull up x 21 (19 consecutive = PB – woo hoo!!!)
    16kg KB Clean x 22 (11 each side)
    Push up x 21

    Time = 4:47

    πŸ™‚

  3. Jono said

    Deadlift
    3 x 3 120,130,150
    1 x 15 90

    40kg Thruster, 21 reps

    Pull Up, 21 reps

    40kg Power Clean, 21 reps

    Burpee, 21 reps

    4.24

  4. Laila said

    Awesome work on the pull ups Michelle!!

  5. Mary-Anne said

    warm up as rx’d

    Deadlift 3/3/3 = 80/92.5/107.5kg
    1×15@70% = 75kg

    WOD for time =
    21 thrusters, 25kg
    21 pull ups, OB
    21 power cleans 35kg
    21 burpees

    Time: 06:10

    Well done michelle & rosa 4 pullups πŸ™‚
    Enjoyed this one today.

  6. Pete Yeates said

    AM = Run barefoot for 30 minutes on the road.
    PM = Squat 45, 65, 77.5kg – KB Press 20.5,20.5,20.5kg – Double 24kg KB Thruster – Handstand hold

    Great work on the Pullups Michelle πŸ™‚

  7. Anthony said

    you are awesome Michelle! pull up queen!

    Anth πŸ™‚

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