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Tuesday 22 March 2011

Posted by The Coach on March 21st, 2011

Back Squat
5-5-5 reps
Goal: 1) Max Strength 2) 5RM PB
Rest: 3-5 mins between sets
1 x 20 x 70% 5RM
Goal: 1) Strength Endurance 2) Unbroken Set
Rest: Nil. If you have to rack the bar, the set terminates.

Post loads to comments

3 rounds for time of:
Hand Stand Push Up, 9 reps
21″ Box Jump, 15 reps
Double Under, 21 reps

Post time to comments

"EVA" @ The Cell - Real Fitness Standards Grading Day


10 Responses to “Tuesday 22 March 2011”

  1. Enz said

    Week 9

    2nd last week of training at the Cell with my Under 15 boys and Stef got them sweating and working with increased weight on their deadlifts, which they begged for ‘more weight’. Their form and technique over the 9 weeks so far has vastly improved and watching them with their straight backs and popping out hips brings a smile to your face if you had seen them the first time round!

    The WOD was the dreaded Tabata and Stef had them working in groups of 4 swinging the sledge hammer, box jumps (21″) and burpees. 4mins of work in total, which didnt sound a lot initially to them until they started :o)

    A quick comp was organised at the end of the round, with the boys vs Stef/myself. Tyre Flips was the order of the day with the 180KG being flipped by them (in groups of 4) and Stef and I flipping the 182KG on our own. First team to flip the tyre 15 times….

    Who won? You be the judge…. :o)

  2. michelle said

    Warm up: Airdyne, mobility, modified CFWU

    Strength: Romanian Deadlift
    5-5-5 @ 50kg-62.5kg-75kg

    WOD: 3 rounds for time
    10kg Dumbell press x 9
    16kg Russian KB Swing x 15
    Airdyne 20cal

    Time = 5:24

  3. Jono said

    3 rounds for time

    Push Up, 18 reps

    21″ Box Jump, 15 reps

    Double Under, 21 reps

    Just over 3 min I think.

  4. Will F said

    Great video Enz!
    Out of curiosity, what did you use to edit it?

  5. Laila said

    Warm-up: Skipping, mobility, CFWU x 1

    Strength: Back Squat 47.5/57.5/67.5(PB) for 5 reps then 20 reps @47.5

    WOD: 3RFT of
    Hand Stand Push Ups (orange band assisted), 9 reps
    21″ Box Jumps, 15 reps
    Double Unders, 21 reps


    Shocking morning with double unders. Legs felt really heavy and struggled to string 5 together. On the other hand, box jumps getting stronger and I don’t nearly crap myself as much as I used to. You win some you lose some! 🙂
    Loved the handstand pushups. First time in a WOD for me.

  6. The Cell said

    Warm up:
    2 rounds of:
    5 l-sit pull ups
    5 headstand presses (1 x abmat)
    10 pistols
    5 slow K2E

    3 x 8 @ 90kg

    3 rounds for time of:
    Hand Stand Push Up, 9 reps (first round as rx’d for HSPU, the 2nd and 3rd round I used 1 abmat)
    21″ Box Jump, 15 reps (I did 24″ box jumps all the way through)
    TIM = 4.54min
    Double Under, 21 reps

    Rest 5mins

    3 Rounds of:
    9 strict pull ups
    15 wallball, 10kg
    21 KB Russian swings, 32kg
    TIME = 6.12min



    Great work by all this morning!

  7. The Cell said

    PS. Forgot to mention that I trained close to one of the greats today, she becomes a little disheartened and sad if I do not mention this… Always in my mind though…



  8. Mary-Anne said

    Warm up skipping, CFWU, mobility.

    CFT: 247.5kg
    Backsquat 92.5kg
    Press 35kg
    Deadlift 120kg

    (very cool to see Kate doing today’s WOD single-legged!)

  9. Ash said

    Back Squat
    5-5-5 reps @ 70-80-92.5(pb)
    1 x 20 x 60kg

    3 rounds for time of:
    Hand Stand Push Up, 9 reps (1x ABMAT for 1st Rd, 2x ABMAT for 2nd & 3rd round)
    21″ Box Jump, 15 reps
    Double Under, 21 reps

    Time: 10 mins something..

  10. Enz said

    Cheers Will! I used IMOVIE on my mac 🙂

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