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Tuesday 26 April 2011

Posted by The Coach on April 25th, 2011

STRENGTH
Press
3 x 5 reps
+
12-9-6 reps @ 60% 5RM

Post loads to comments

WOD
As many rounds as possible in 15 minutes of:
45kg Power Snatch, 7 reps
15′ Rope Climb, 1 ascent
Hand Release Push Ups, 15 reps

Post time to comments

Jase - Games Open WOD 11.4

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8 Responses to “Tuesday 26 April 2011”

  1. The Cell said

    Hi to all, more photos on April Gallery! Check them out!

    A special thanks to our photographers who come in on special events and take some great photos! Carole (with an E), Joe G and anyone else I have missed!

    🙂

    SS

  2. Laila said

    W/up:
    1000m row, mobility, 2 x Burgener

    Strength:
    KB Press (L/R) 6/10, 8/12, 0/12 for 5 reps
    then 8kg for 12/9/6 reps

    WOD:
    AMRAP in 15mins of
    24kg Power Snatch, 7 reps
    Strict Pull ups, BB, 5 reps
    H/R Push Ups, 15 reps

    = 6 Rounds + 7 + 5

    Found my rhythm in second half of WOD. To start with, I was dumping bar from O/H in the snatch and resetting (time consuming). Once my shoulder was warm I was able to take bar to floor, moving smoother through reps.

  3. Dave T said

    Met Stef today and did a row and some mobility stuff for a warmup.

    Then,
    Ask many questions as possible in 15 minutes

    Then,
    Demonstrate my powerclean, snatch, back/front/overhead squats

    Then,
    WOD
    1 round for time:
    500m row setting 5
    40 air squats
    30 situps
    20 pushups
    10 pullups with a band
    8.52, 3 minutes quicker than a very similar wod a few days ago

    Then,
    Spent few hours deciding to swap from my current affiliate to cell for better coaching and programming 🙂

  4. Laila said

    Welcome to the Cell, Dave 🙂

    If you’re after first class coaching & programming, you’ve come to the right place. See you soon

  5. Adam said

    W/up:
    1000m row, mobility, 2 x Burgener

    Strength:
    Shoulder Press 5-5-5 27.5/32.5/37.5
    then 25kg for 12/9/6 reps

    WOD:
    AMRAP in 15mins of
    22kg Power Snatch, 7 reps
    15′ Rope Climb(knotted), 1 ascent
    Hand Release Push Ups, 15 reps

    = 6 Rounds + 3 Pukes

  6. stef said

    Welcome Dave, great to have you on board my friend! You did exceptionally well today and we look forward to hard times (but good times) ahead!

    Train hard! See you Thursday!

    🙂

    SS

  7. graeme said

    Strength:
    Press 5 – 5 – 5 then 12 – 9 – 6
    40 – 45 – 47.5, 30 – 30 -30

    WOD – AMRAP 15mins
    7x 35kg Power Snatch
    1 x Rope
    15 x Hand Release PU

    = 5 Rounds + 7 + 1 Rope

  8. graeme said

    welcome dave T, good choice !!

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