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Friday 08 April 2011

Posted by The Coach on April 7th, 2011

STRENGTH
Deadlift

3 x 3 reps
+
1 x 15 x 70% 3RM

Post loads to comments

WOD
For time:
1 Burpee + 1 Squat
1 Burpee + 2 Squats
1 Burpee + 3 Squats…..continue up to,
1 Burpee + 10 Squats
Then
5 rounds of 1 rope ascent and 15 GHD Sit Ups
Then
1 Burpee + 10 Squats
1 Burpee + 9 Squats
1 Burpee + 8 Squats….continue down to,
1 Burpee + 1 Squat

Post time to comments

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10 Responses to “Friday 08 April 2011”

  1. Ash said

    nice Stef flexing and using his 1000 yard stare on a bunch of school boys.

  2. The Cell said

    Nostradamus, did you not see that coming??? And why must you mock me, this was well out of my control… 🙂

    Jas, I told you that picture was ridiculous!

    HAHA!

    I made very clear to those boys what would happen if they beat me in a running race…

    🙂

    SS

  3. Ash said

    Hahaha it’s classic, should get a life sized card board cutout!

  4. The Cell said

    Hahahaha. We actually had a discussion about this pic today. Shoulda seen the one that was gonna go up.

    Sorry Stef. You need to send me more of you. Just not the ones of you in your jocks! 😉 hahaha

    Jase 🙂

  5. Anthony said

    should of got some pics of Stef when he rocked up with only his compression longings on, remember Stef? that was a good laugh 🙂

    sorry 5.30 crew had to cancel my 5.30am for tomorrow – pleeeease someone take it – not back related tho – work related 😦

    Anth 🙂

  6. Andrew said

    “Don’t touch me – I might explode”.

    Mt Too-cool-for-School.

    Bam!!

  7. Will F said

    Warmup:
    400m Run, 100KB Swings (lights, Mobility, 1x CFWU

    Strength:
    Deadlift 3-3-3 @ 80-90-100KG
    1×15 70% 3RM @ 70KG

    WOD:
    As Rx’d
    14:50

    Couple of interesting links I stumbled across today:

    http://www.marksdailyapple.com/the-differences-between-grass-fed-beef-and-grain-fed-beef/

  8. Joe said

    Deadlift
    3 x 3 110/130/145(PB)+
    15 @ 100kg

    WOD for time:
    1 Burpee + 1 Air Squat
    1 Burpee + 2 Air Squat
    and so on Ladder up to 10
    Then
    5 x 1 rope ascent (1 with no knots – 4 with knotted rope and 15 GHD’s after each rope climb
    Then
    1 Burpee + 10 Air Squats
    Ladder down!

    My first no knot rope climb since High School! Should have worn my undies on the outside today – felt great build on that!

  9. Jeff said

    Almost bloodshed at lunchtime today when somebody suggested that Mike W was taking it seriously, and it was not Bliss.

    WOD with 12kg weighted, feet held, situps (the benches were full).

    16 odd minutes.

  10. Bliss said

    I heard he even warmed up… 😉

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