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Saturday 07 May 2011

Posted by The Coach on May 6th, 2011

STRENGTH
Back Squat
3 x 5 reps
+
1 x 20 x 70% 5RM

Post loads to comments

WOD
3 rounds for time of:
140kg Deadlift, 7 reps
Knees to Elbows, 21 reps

Post time to comments

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4 Responses to “Saturday 07 May 2011”

  1. Adam said

    I might be crazy but i loved this WOD!!

    Back Squat
    3 x 5 reps 50/60/70kg
    +
    1 x 20 45kg

    WOD
    3 rounds for time of:
    140kg Deadlift, 7 reps
    Knees to Elbows, 21 reps

    6:13

  2. Dave said

    You’re a freak on that pullup bar Adam!

    BS
    3×5 35/40/45kg (5 pr)
    1×20 30kg

    3 RFT:
    7x 50kg DL
    21x Knees to chest

    8:29

  3. graeme said

    BS
    3×5 60-70-80(pb)
    1×20 50kg

    WOD 3RFT
    7x 100kg DL
    21x K2E

    7.56

  4. The Cell said

    Warm up:
    1km run
    Mobility drills
    2 rounds of 10 x squat
    5 x Glute Ham raises
    Mobility drills

    Then:
    Deadlift
    15 x 70kg
    12 x 90kg
    10 x 110kg
    8 x 130kg
    5 x 150kg
    4 x 160kg
    2(3 x 170kg)
    2 x 180kg

    Press
    5 x 5 @ 50kg
    1 x 5 @ 55kg

    Then:
    Guerilla WOD
    10min AMRAP of:
    Max swings 24kg Russian swings whilst
    partner runs with 25kg Sandbag, approx 80-100m
    Rounds = 11.5 (+141 swings for me)

    Good fun!

    SS

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