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Thursday 10 March 2011

Posted by The Coach on March 9th, 2011

Cell coaches Mobility WOD
10-15 minutes of focused mobility work
followed by:
50-40-30-20-10 rep rounds for time of:
Double Unders
Sit Ups

Post time to comments

Compare to 101110

For great mobility WOD ideas, check out

and this was the first round!


11 Responses to “Thursday 10 March 2011”

  1. Bliss said

    Oh yes there is a God!!! Tomorrow could be a very good day. 🙂

    See you tomorrow Michael…

  2. Jeff said

    And she is a female.

    A pity I will be on a plane. This WOD has me written all over it.

    2 hours plus.

  3. Jane said

    Did this WOD last night at home, DU’s were a mixed bag – managed to get 31 out of 50 then it went a bit haywire, but eventually managed to get some double number reps out

    total time 11mins dead!

  4. The Cell said

    Bliss, what an interesting today will be…



  5. graeme said

    enjoyed this WOD with the 6.30 morning crew, thanks gents!

  6. The Cell said

    Warm up:
    1000 row
    mobility between:
    10kg wallball – 3 x 10
    squats – 3 x 10
    squat jumps – 3 x 5

    12min AMRAP of
    B/W Dadlifts (80kg), 5 reps
    50% B/W Push press (40kg), 10 reps
    ROUNDS = 13 + 5 DL

    5min rest

    1 Burpee + 1 Squat
    1 Burpee + 2 Squats
    1 Burpee + 3 Squats……… continue up the ladder to:
    1 Burpee + 10 Squats
    Strict pull ups, 30 reps +
    5min combination static holds of:
    Ring support
    top position of pull up
    1 Burpee + 10 Squats
    1 Burpee + 9 Squats
    1 Burpee + 8 Squats…….. continue down the ladder to:
    1 Burpee + 1 Squat
    TIME = 14.36min



  7. Laila said

    The ladies rocked the Cell this arvo. Storm & Bliss owned this WOD! Amazing speed & work from both of you.

    “Annie” as Rx’d – 9:41min
    Double unders are definitely improving. Got 22 consecutive in the “40 rep” but then couldn’t string 4 together in the “10 rep”. Want to be more consistent with these.

  8. Storm said

    Thanks Laila

    I take the good days with the bad and ‘Annie’ always guarantee’s me a good day. Still didnt beat Adrian tho need to shave a good 30 to 40 seconds off my time…DAMMIITT

    I am not going to bye into the Bliss vs Mike thing but I doooooo enjoy the banter, GOLD.

    By the way thanks for the cake it is delicious at the risk of sounding ungrateful and rude….I like the lemon raspberry one better.


  9. Laila said

    You’re very welcome, Storm. You don’t sound ungrateful/rude at all. Chai is a definite acquired taste. If you’re a fan of cinnamon, then it’s a favourite, but if you like the traditional style cheesecake…lemon is the go. Joe on the other hand, loves the choc-chai and won’t go near the lemon raspberry (but then again he is a bit odd) 🙂 . Next time I will bring in a lemon raspberry cheesefake…but beware of the wrath of Conan…I hear he gets possessive of his cheesefake 😉

    Thanks for the chat and extra help with the muscle ups today…you too Jase.

  10. michele said

    thanks rod and stef for talking me into the grading day!! just realised there are a couple of things on there ive never even done 🙂 oh well…. at least it will be a decent workout. As for the photos>>>>>we value our camera too much for that (he he)

  11. The Cell said

    1.5hrs of Mountain Biking. Good to get out again after about 10 years!

    Butt is sore today 😛

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