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Thursday 16 June 2011

Posted by The Coach on June 15th, 2011

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

Post loads to comments

WOD
5 Rounds for time of:
50kg Thruster, 5 reps
25kg Sandbag Get Ups, 5/5 reps
Row, 200m

Post time to comments

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4 Responses to “Thursday 16 June 2011”

  1. Dave said

    3×5 backsquats 40-50-57.5 (PB by 2.5)
    1×12 at 37.5

    WOD
    5 RFT
    5x20kg thruster
    5x15kg sandbag getups each side (the left ones were awful!)
    200m row

    Time: 16:55 I think?

    The last round’s 200m row I went all out trying to catch up to Pete F and monitor said i was on 1:43/500m pace, was fairly happy with that pace (my best 500m row is 1:59).

  2. Peter F said

    Good work this morning

    Back Squat PB at 75 kg, then 20reps x 50kg

    WOD
    5 RFT
    5x20kg thruster
    5x20kg sandbag getups each side
    200m row

    Time: 16:07

    Good work to Dave on the rower
    Well done Ian, beat us by a mile….

  3. Daniel said

    Good to be back after a 2 week injury layoff
    Strength – Backsquat
    3sets of 5 reps 70, 85 ,100kgs
    1 x 20 @60 kgs
    WOD 5 RFT
    5 x 30 kg thruster
    10 x 17.5 kg sand bag get ups on left side
    200m row

    17:30 mins

  4. graeme said

    Back Squat 5 -5 – 5 + 20
    60 – 60 – 60 + 40

    WOD – 5RFT
    5 x 40kg Thruster
    5 x 25kg Sandbag Get Ups, 5/5 reps
    Row, 200m

    18.26

    Squats were a mess tonight, thanks to storm and adrian for the encouragement and the technical assistance

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