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Thursday 26 May 2011

Posted by The Coach on May 25th, 2011

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

Post loads to comments

WOD
As many rounds as possible in 15 minutes of:
15′ Rope Climb, 1 ascent
~180kg Tyre Flip, 5 reps
25kg Bulgarian Bag Throw, 50m
25kg Bulgarian Bag Carry, 50m

Post rounds to comments

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7 Responses to “Thursday 26 May 2011”

  1. Dave said

    Warmup
    100 KB swings 12kg
    mobility

    Strength
    3×5 Backsquats
    40kg – 50kg – 55kg (PR, but only managed 2 reps, failed the 3rd one)
    1×20 backsquats @ 70%
    37.5kg x 20 reps
    WOD
    AMRAP 15mins:
    1x rope climb (I did 5x rope climb progressions)
    5x 180kg tyre flip (I used 88kg tyre)
    50m 25kg bulgarian bag throw (I used 12.5kg x 50m)
    50m 25kg bulgarian bag run (I used 12.5kg x 50m)

  2. michelle said

    Good luck to all of the Cell team members heading to Sydney today for the Regional Games qualifier (and Stef for the Individual comp)!! I really wish I could be going along to cheer you on, if not compete alongside you, but rest assured that I’ll be sending good vibes you’re way instead 🙂 Have a great time – we’re all so proud of you!

  3. Ash said

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

    60, 70, 80, 55

    WOD
    As many rounds as possible in 15 minutes of:
    15′ Rope Climb, 1 ascent
    ~180kg Tyre Flip, 5 reps
    25kg Bulgarian Bag Throw, 50m
    25kg Bulgarian Bag Carry, 50m

    4 rds, 1 climb, 4 flips.

  4. Paul said

    Warm Up: conspiracy theories on why Mike is not around when the work out suits me + some KB swings

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

    WOD
    AMRAP in 15 minutes of:
    15′ Rope Climb, 1 ascent
    ~180kg Tyre Flip, 5 reps
    25kg Bulgarian Bag Throw, 50m
    25kg Bulgarian Bag Carry, 50m

    5 rounds

  5. Adam Piller said

    home garage grinder tonight!

    20,19,18 down to 1 (210 reps each exercise total)
    24kg american swings
    burpees
    sit ups
    double unders

    44.51mins

    an absolute head f%$k!!!

  6. graeme said

    Back Squat
    5 – 5 – 5 – 20
    60 – 70 – 82.5pb – 55

    WOD: AMRAP in 15 minutes of:
    15′ Rope Climb, 1 ascent
    ~180kg Tyre Flip, 5 reps
    25kg Bulgarian Bag Throw, 50m
    25kg Bulgarian Bag Carry, 50m

    4 rounds + 1 x rope

  7. Adam said

    STRENGTH
    Back Squat
    3 x 5 reps – 55, 65, 75kg(PB)
    +
    1 x 20 – 45kg

    WOD as Rx’d – Thats two in a row i am really happy!
    As many rounds as possible in 15 minutes of:
    15′ Rope Climb, 1 ascent
    ~180kg Tyre Flip, 5 reps
    25kg Bulgarian Bag Throw, 50m
    25kg Bulgarian Bag Carry, 50m

    4 rounds 1 rope climb!

    Good luck over in Sydney guys!

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