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Wednesday 30 March 2011

Posted by The Coach on March 29th, 2011

STRENGTH
Power Clean
3 x 3 reps

Post loads to comments

WOD
4 rounds for time of:
Hand Stand Push Up, 7 reps
100kg Deadlift, 15 reps
Walking Lunge, 30 reps

Post time to comments

Mike striving for his Level 2

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12 Responses to “Wednesday 30 March 2011”

  1. Joe said

    P/Clean – 55-65-65

    WOD – 4 RFT of:
    Hand Stand Push Up, 7 reps (scaled,standup pike)
    80kg Deadlift, 15 reps (scaled)
    Walking Lunge, 30 reps

    Great morning and workout, my only problem is my bum hurts! Handstand pushups my new archenemy.

  2. Jase said

    Games WOD #2
    AMRAP/15 mins of:
    9 Deadlifts 70/45kgs
    12 Push Ups
    15 Box Jumps, 24″

    Jase 🙂

  3. luke F-J said

    AM Training

    Deadlifts 3,3,3@127.5kg,145kg,162.5kg

    Then

    WOD
    As RX’d
    Time=7:24

    Great work everyone this morning.

  4. The Cell said

    Warm up:
    2 rounds of:
    250m row
    25 cal air dyne
    200m run
    Mobility drills
    2rounds of:
    5 x tuck sit strict pull ups
    5 x headstand presses (1 x abmat and these are getting a lot easier)
    5 x slow K2E
    5 x pistol each leg
    5 x Bulgarian ring dips

    Handstand practice and HSPU practice – 10mins

    Deadlifts
    3 x 5 @ 145kg
    Then:
    1 x 15 @ 100kg

    Then:
    “Escape from the Cell”
    AS Rx’d – TIME = 9.18min

    Tough!

    Looking forward to Saturday, 2 days rest now, I need it, as I am quite sore and tight in some areas…

    SS

  5. Vicki said

    This was fun 🙂
    STRENGTH
    Power Clean 32.5 – 35 – 42.5kg PB
    3 x 3 reps

    WOD
    4 rounds for time of:
    Pike Push Up, 7 reps
    45kg Deadlift, 15 reps
    Walking Lunge, 30 reps
    8:21

    I really enjoyed the warm up this morning too, it’s nice to mix it up a bit!

  6. Mary-Anne said

    4 RFT:
    Pike Push Up x 7, 45kg Deadlift x 15, Walking Lunge x 30

    09:15

    Plenty of shaking out the legs today. Relieved to know the WOD for Saturday…rest for me too now. See you all then x

  7. Luke F-J said

    PM training

    6km run

    Then Jumped in the pool for abit of recovery.

  8. Adam said

    First time for a WOD, it was great!

    STRENGTH
    Power Clean 25 – 27.5 – 30kg
    3 x 3 reps

    WOD
    2 rounds for time of:
    Pike Push Up, 7 reps
    50kg Deadlift, 15 reps
    Walking Lunge, 30 reps

    05.53

    Cheers for everyone introducing them selfs and being so helpful

  9. graeme said

    PowerClean: 60-67.5-75(pb)

    WOD – 4 RFT of:
    HSPU, 7 (red band)
    90kg DL, 15
    Walking Lunge, 30

    13 something

  10. Bliss said

    STRENGTH
    Power Clean 45 – 50 – 55kg = ugly according to Kate
    3 x 3 reps

    WOD
    4 rounds for time of:
    HSPU, 7 reps – 2 abmats
    70kg Deadlift, 15 reps
    Walking Lunge, 30 reps
    12 ish

    then tabatas on airdyne (only 7 because I thought I had completed 8…anyway 7 felt like 8 – hell!)

  11. graeme said

    welcome Adam, enjoy!

  12. Laila said

    Bliss, you have me intrigued…what is tabatas on airdyne?

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