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Thursday 02 June 2011

Posted by The Coach on June 1st, 2011

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

Post loads to comments

WOD
30-25-20-15-10 rep rounds for time of:
Burpees
24″ Box Jump
Toes to Bar

Post time to comments

Guerilla WOD - Where and when will the next one show up??

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14 Responses to “Thursday 02 June 2011”

  1. graeme said

    can you give me the heads up so i can attend ?
    looks like fun!!

  2. The Cell said

    You are in mate!

    🙂

    SS

  3. Travis said

    I’d also love to get in on this!

  4. Will F said

    Great to see everyone still going for it!
    My progress is going well, better than the last time and this is a more severe fracture. I suspect due to more rest and continuing as much mobility as possible with the arm so my muscles don’t waste away, as well as bulking up on the supplements.

    It will be good to smash it out with you all again in about 2 weeks!

  5. The Cell said

    You are a champion Will! Keep it up bro! You will be back in no time!

    Really great work by all this morning! Very impressed!

    🙂

    Apologies for the slowness in my gesture this morning…

    SS

  6. Jason R said

    Warm-up:
    1000m Row
    Mobility

    Strength:
    3 x 3 x 3 Back squat @ 140kgs
    3 x 3 x 3 O/head Squat @ 60kgs

    WOD 1:
    3 rounds of Conan Kettle Bell Complex (well that’s what I’m going to call it! A. He’s a legend and B. I like the alliteration) I apologise in advance if this particular sequence is already copyrighted.

    10 x russian swing
    10 x KB squat
    10 x figure 8
    10 x american swing
    10 x slasher to halo

    WOD 2:
    100 x sit-ups
    100 x push-up
    100 x air squat

  7. Laila said

    Great news Will!!! 2 weeks is a much better prognosis than previously thought. Yayyyy!!! I’m looking forward to seeing you and Michelle back killing WODs again. Keep up the mobility 🙂

  8. Laila said

    Bahahahaha JR…”Conan KB Complex”…Did you have to wear a skirt to complete it? 😉

  9. Jason R said

    No! But I like the way your thinking – The “Conan Kettle bell kilt complex” (don’t try and say it with a mouth full of weatbix!)

  10. Ash said

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

    70-85-100(pb)-65kg

    WOD
    30-25-20-15-10 rep rounds for time of:
    Burpees
    24″ Box Jump
    Toes to Bar

    Time: 25:28 i think, hate box jumps.

  11. Graeme said

    Strength – BackSquat
    3-3-3, 20
    62.5 – 70 – 82.5(pb), 60

    WOD – As RXD 2 burpees ! 31:04

    Especially BIG thanks for biljana as I was in that place where things start boiling over, don’t get to that feeling often but she focused me and yelled at me to the very end!!!

  12. Graeme said

    And that was 5-5-5 back squats

  13. Graeme said

    2 burpees

  14. Biljana said

    😀 Happy Days …3 days of training in a row …hit some goals I’ve been working towards for a while …and got to train with my awesome Cell mates

    …. and Batty …always a pleasure to yell at you and help you get to where I know you want to be!!

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