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Thursday 09 June 2011

Posted by The Coach on June 8th, 2011

Back Squat
3 x 5
1 x 20 x 70% 5RM

3 Rounds for time of:
Row 500m
Take your time in seconds from the row and perform that many double unders

If you take 2.00 mins (120 seconds) to row 500m, perform 120 double unders. If you take 1.45 mins (105 seconds) to row 500m, perform 105 double unders. The faster you row, the less double unders you have to perform.

Post total time to comments

Compare to 08/07/2010

Big P just where he likes to be - lying down

5 Responses to “Thursday 09 June 2011”

  1. Jeff said

    Quite clearly photo shopped. It is dark outside.

  2. dave said

    warmup: 1000m row, 1rd cfwu, mobility

    strength: 3×5 backsquats 42.5 – 47.5 – 55 (equal pb)
    1×20 backsquats 37.5

    500m row 1:59 (pb)
    360 single unders
    500m row 2:24
    432 single unders


    432 single unders take a long time! Calves hurt like hell, first time wearing barefoot style shoes 😦

  3. Travis said

    Power Snatch
    3 x 3 @ 40,40,40kg
    1 x 3 @ 50kg

    Really enjoyed these, haven’t done them for 6+ months.

    WOD as Rx’d
    1st 500m Row: 1:53 / 113 DU
    2nd 500m Row: 2:03 / 123 DU
    3rd 500m Row: 2:00 / 120 DU

    Managed to get out the double unders 20 at a time. Pushed hard on the last round of double unders but didn’t have enough left in the tank and hit the 20min time cap with 29 reps to go. Pretty happy with today’s effort as usually my DU form breaks down when fatigued and I struggle to string them together.

  4. The Cell said

    It was a really positive and powerful effort by all this morning!

    Proud of everyone!



  5. The Cell said

    Warm up:

    5.5km run

    Partnered workout
    5 RDS of:
    P1 pushes 30kg prowler/sled 20m whilst,
    P2 is performing as many 40kg power snatches as possible in that time
    Goal: Count total power snatches
    30 reps

    rest 5mins

    21-15-9 reps of:
    10kg wall ball, 10ft
    Ring dips
    Untimed, all wall balls unbroken, ring dips were poor today, 1st set ok, last two sets not so smooth and fast, was kipping a lot and this was really the first time I have done al ot of this whilst doing ring dips.

    Thanks Diver Dan!



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