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Monday 07 March 2011

Posted by The Coach on March 6th, 2011

-STRENGTH UNLOAD WEEK-
WOD

“Jerry”
For time:
Run 1 mile
Row 2K
Run 1 mile

Post time to comments

Compare to 14102010

Batty going overhead in the Kettlebell Swing

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8 Responses to “Monday 07 March 2011”

  1. The Cell said

    Great wok by all this morning!

    🙂

    Warm up:
    Airdyne
    Mobility
    10mins handsatnd / headstand practice
    2 rounds of
    5 x strict L-sit pull ups
    5 x headstand presses from 1 x abmat
    5 x pistol squats each leg
    5 x slow K2E

    Then:
    Deadlift:
    3 x 5 @ 150kg

    Press
    3 x 5 @ 50kg

    Then:
    4 RFT of:
    7 x bar muscle ups
    15 x GHD sit ups
    30 walking lunges with 25 kg bag
    TIME = 13.02min

    SS

  2. graeme said

    WOD
    1.6 mile Run
    2km Row
    1.6 mile Run
    28.49

    + 5 Muscle Ups 😉

  3. The Cell said

    BAM! With your muscle ups mate! AWESOME!

    To all that trained this morning, some of you promised me you would piste your previous times for Jerry and your times today…

    Waiting, waiting, waiting…

    This is what happens when you study, you look for other information than that you should be analysing…

    😉

    SS

  4. Raj said

    WOD 1.6km run – 2km row – 1.6km run
    This was my first WOD at the cell in July 2010. Time was 28.56min. I was aiming at 25 min this time, but made it in 26.47min. Still ecstatic !! Thank u Stef for you push in the row, and appreciate Pete G, Pete F and Mary Anne for the support on finishing ! 🙂

    Jerry Ill be back!!!!!!!!!!!

  5. michele said

    man you didn’t waste any time slotting me in for grading day stef;)

  6. Mary-Anne said

    haha Stef, you let us get away with nada!

    Jerry complete today in 24:52.
    I did this in just over 30min last time.

  7. Peter F said

    Jerry 25:26 min

    Compared to 33 minutes in 16 Jun 2010.

    Good work morning crew.

  8. Pete Yeates said

    AM = WOD as Rx’d = about 23 mins.

    PM = Squat 45,65,80kg – KB press 21,21,21kg – Double 24kg KB Thruster – Handstand hold

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