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Wednesday 15 June 2011

Posted by The Coach on June 14th, 2011

STRENGTH
Press
3 x 5 reps
+
15-12-9 reps @ 50% 5RM

Post loads to comments

WOD
1-10-1 reps for time of:
Pull Ups
Hand Release Push Ups
Squats

Perform 1 Pull Up, 1 Hand Release Push Up, 1 Squat, then 2 Pull Ups, 2 Hand Release Push Ups, 2 Squats up to 10 reps of each. Then return down the rep ladder back to 1 rep of each. You will perform a total of 100 reps of each movement.

Post time to comments

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18 Responses to “Wednesday 15 June 2011”

  1. Vicki said

    I’m out this week guys,been a bit banged up by a fiesty equine. Bust a few moves for me πŸ™‚

  2. Dave said

    Good wod this morning by all the ‘Breakfast Beasts’! πŸ™‚

    1-10
    Pullups with band
    HR pushups
    Airsquats
    10:15 or something

  3. Pete Yeates said

    Press 5,5,5,(15-12-9) @ 40,40,40,(20)

    WOD as Rx’d = 9:43

  4. Peter F said

    Good work out this morning

    PB on Press at 50 kg

    WOD as Rx’d 20 mins plus, need to aim to get below 20 mins next time

  5. Warm up:
    skipping
    Mobility drills
    30mins of various Get up practice, including:
    Single arm BB (upto 35kg each side)
    TGU (upto 32kg each side)

    Then:
    Deadlift
    7-7-7 @ 140kg

    Then:
    For reps:
    100kg Deadlift – 2 mins – 43 reps
    21” Box Jump – 2 mins – 85 reps
    60kg Thruster – 2 mins – 13 reps
    Burpees – 2 mins – 40 reps

    Rest 2 mins between movements

    TOTAL reps = 181 reps

    Elbow was not a fan of the thrusters, they felt ok whilst doing them, but as soon as the bar went down, not nice…

    SS

  6. dave said

    whoa 85 box jumps!

  7. adrian said

    it’s easy to chase…………….

  8. The Cell said

    I know Adrian, you are absolutely right, now chase me…

    πŸ™‚

    SS

  9. Jason R said

    STRENGTH
    Power Snatch
    3 x 3 reps
    60 – 70 – 70
    Full Snatch
    3 x 3 reps
    60 – 60 – 60

    WOD
    1-10-1 reps for time of:
    Pull Ups
    Hand Release Push Ups
    Squats

    As Rxd: 14:13

  10. The Cell said

    C’mon Stef, I got 80 box jumps yesterday with 1 hand! πŸ˜‰

    Jase

  11. Bliss said

    In fact, chasing is a gift… πŸ™‚

  12. The Cell said

    I told you Jase, I was going easy on the box jumps because I did not want to get too far out in front of Mike… Chasing is a gift, thank you Bliss, its nice to evolve to a place where sometimes we can chase and sometimes we can set… Hello Adrian…

    πŸ™‚

    SS

  13. adrian said

    hello Stef

    in no condition to even consider chasing that result and I know my limitations…………..

  14. Michele said

    Sorry had to late cancel 11:15 if anyone wants in

  15. Will F said

    First session back from a collarbone operation a few weeks ago
    Warmup
    7 min skipping, mobility, kettlebell complex (Left Hand)

    Strength
    Kettle Bell Press (Left Hand), 7-7-7 @ 12 KG

    WOD
    1-10-1 reps of:
    Dumbbell Row (12 KG)
    Kettlebell Floor Press (12 KG)
    Squats

    Got to 6 on the down, begun to feel too sore. Didn’t bother with the time.

  16. The Cell said

    Time is and should be of no importance to you at this stage my friend, take this opportunity to focus on rehabilitation and moving towards perfecting technique and form in all areas…

    πŸ™‚

    SS

  17. Don said

    is My favourite workout so far πŸ™‚ moved quick, pushed hard and reaped a good result.
    Every second… hurt πŸ˜›

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