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Thursday 31 March 2011

Posted by The Coach on March 30th, 2011

STRENGTH
Press
3 x 5 reps
+
10-7-4 reps @ 70% 5RM

Post loads to comments

WOD
“ESCAPE FROM THE CELL”

For time:
Run, 400m
12lb Sledgehammer Smash, 50 reps
25kg Sandbag Carry, 200m
180kg Tyre Flip, 20 reps
25kg Sandbag Carry, 200m
15′ Rope Climb, 3 ascents
Run, 400m

Post time to comments

F-J meets EVA

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13 Responses to “Thursday 31 March 2011”

  1. michelle said

    I’ve been waiting more than a year for this WOD to come up again – I’m bummed out to be missing it! Have fun guys πŸ™‚

  2. Biljana said

    Hey Mich…Been thinking about you …Hope you are recovering well!! πŸ™‚

  3. Laila said

    Will anyone be at the Cell on Sunday for me to give this WOD a go? I’d really love to “Escape from the Cell” and get back on the rope again.

    P.S. Michelle, sending all our healing love and thoughts your way. xx

  4. luke F-J said

    Press 3,3,11@47.5kg,55kg,62.5kg

    Then

    Escape from the cell
    As RX’d
    Time=11:28

    Now time to rest up for saturday.

    P.S. Michelle, hope everything is going well with your recovery.

  5. Joe said

    As mad as it may seem to some, I saw Tyre Flips on the WOD and wanted to come play. It was only later that I realised there was S/Bag carries and ropes (sucker). Love the WOD!

    Press 3×5 35/45/55kg + 40kg x 10/7/4

    Escape from the Cell:
    Scaled Rope to Knotted Rope
    everything else as as rx’d.
    Time: 13:46 – I love tyre flips! Issues?

  6. Vicki said

    FUN πŸ™‚ You’ll be back before you know it, Michelle, rest up, get better!
    13:21
    Even the running wasn’t tooooo bad.
    Oh, I got my results…
    PASS! WOOT!

  7. Laila said

    Awesome work Vicki!!! Good luck with the next stage πŸ™‚

  8. graeme said

    michelle, we will all do you proud, rest up and mend
    stay strong ….

  9. Ash said

    Escape from the cell
    as rx’d
    12:52

  10. Biljana said

    Congratulations Vicki!! Awesome!! πŸ™‚

  11. Anthony said

    Awesome Vicki!
    Hey Michelle, best wishes with your recovery, you will be back before you know it. πŸ™‚

    Anth πŸ™‚

  12. BAM Vicki!

    That is how you roll!

    πŸ™‚

    SS

  13. Bliss said

    Press
    30-27.5-27.5 for 5 reps
    +
    22.5kg for 10-7-4 – sore shoulders

    Post loads to comments

    WOD
    β€œESCAPE FROM THE CELL”
    For time:
    Row, 400m
    8lb Sledgehammer Smash, 50 reps
    15kg Sandbag Carry, 200m
    88kg Tyre Flip, 20 reps
    15kg Sandbag Carry, 200m
    15β€² Rope Climb, 3 ascents
    Row, 400m

    12:31 – Happy with this time considering sand bag carry was walked. Rope climbs felt good. The decent is not only becoming quicker, it’s now controlled. Happy Days! πŸ™‚

    Nice work Vicki. :

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