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Saturday 14 May 2011

Posted by The Coach on May 13th, 2011

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

Post loads to comments

WOD
21-15-9 reps for time of:
60kg Hang Power Clean
10kg Wall Ball

Post time to comments

Who is in for the Rowing Challenge today? 8.30am @ The Cell. 2km for time. Set your Baseline to be in the running for a chance to bag a cash prize!

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5 Responses to “Saturday 14 May 2011”

  1. Had a decent turn out for today’s challenge, those who came really threw it on the line! We wish more of you had come on board! It would of been a great event with more athletes reaching for their best. Please guys, seize these opportunities to better yourself, challenge your being, be better than you think you are, step in to a place of fear and work through it… Fear and pain are temporary and SO MUCH can be learn through immersing yourself in this space…

    Great work to all who participated!

    🙂

    SS

  2. Trained with some members of the Cell Team this morning… Here it was…

    Warm up:
    2000m row
    Mobility drills
    2 rounds of:
    5 x headstand presses
    5 x l-sit strict pull ups
    5 x Glute ham raises
    5 x slow K2E
    5 x pistols each leg
    5 x muscle ups

    Then:
    Backsquats
    5-5-5
    80-100-110kg

    Then:
    WOD 1
    AMRAP 12mins of:
    Rope ascent , 1 rep
    25kg Bulgarian bag run, 50m (to fence)
    Throw bag over fence +jump fence + 5 x Bulgarian bag squats, 4 reps
    25kg Bulgarian bag run back to gym, 50m
    ROUNDS = 3 + 1 x ascent + 50m run + 1 x throw
    *Frustrating, took me too many missed throws to get it right, once rhythm was established was all good…

    8mins rest

    WOD 2
    AMRAP 10mins of:
    60kg ground to overhead, 5 reps
    Pull ups, 10 reps
    ROUNDS = 7

    6mins rest

    AMRAP 8mins of:
    Row, 250m
    HSPU (hands on 25kg bumper plates – head to floor, 3 reps
    100kg Deadlift, 6 reps
    ROUNDS = 4 + 153m row
    *Ecstatic about this one, did all HSPU unbroken and very clean reps, getting stronger here now!

    Thanks guys, good training! Solid!

    SS

  3. Dave said

    AM
    Hour or so walk around my suburb trying to find a park with something that could be used as a pullup bar. Result – 0.

    PM
    Park WOD with a mate:
    400m jog
    Tabata Pushups (20s on 10s off 5rds) =43
    Tabata Situps (20s on 10 off 6rds) =72
    100m sprints with 2 changes of direction 1st att 25s, 2nd 26s

    Then, walk from home to northbridge (and back) to get some quality indian dinner in

  4. Michele said

    Omg!! That video made me squirm

  5. Laila said

    WOD 1
    AMRAP 12mins of:
    Rope ascent , 1 rep
    17.5kg Bulgarian bag run, 50m (to fence)
    Throw bag over fence +jump fence + 5 x Bulgarian bag squats, 4 reps
    17.5kg Bulgarian bag run back to gym, 50m
    ROUNDS = 1 + 1 x ascent + 50m run
    *Lost a great deal of time working out how to get my bag over the fence. Had lots of misses. Was happy to have the opportunity to play around with technique as it’s likely to come up in the games.

    8mins rest

    WOD 2
    AMRAP 10mins of:
    42.5kg ground to overhead, 5 reps
    Pull ups, 10 reps
    ROUNDS = 3rounds + 5 + 1

    6mins rest

    AMRAP 8mins of:
    Row, 250m
    HSPU head to floor, 3 reps
    70kg Deadlift, 6 reps
    ROUNDS = 4

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