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Friday 17 June 2011

Posted by The Coach on June 16th, 2011

STRENGTH
Deadlift
3 x 3 reps
+
1 x 15 x 70% 3RM

Post loads to comments

WOD
As many reps as possible in 10 minutes of:
12.5kg Dumbbell Towler’s

Compare to 14/01/2011

The Man, The Myth, The Legend

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11 Responses to “Friday 17 June 2011”

  1. The Cell said

    BAM! The man himself! Brilliance predicates itself on this man!

    BA BOOM!

    Where you my friend, you are missed!

    🙂

    SS

  2. michelle said

    Does anyone know when the Captain is getting back????

  3. Pete Yeates said

    DL 3,3,3,15 @ 110,110,110,80

    WOD as Rx’d = 26 rounds

  4. The Cell said

    Warm up:
    skipping 10 mins
    Mobility drills
    Multi lateral / change of direction drills with cones (5-10mins)
    2 Rounds of:
    5 strict l-sit pull ups
    5 headstand presses (1 x abmat)
    3 pistols each leg (no shoes)
    5 glute ham raise
    5 slow T2B

    Then:
    Power snatch
    3-3-3-3-3
    50-50-50-55-55kg

    Then:
    For time of:
    10-8-6-4-2 reps of:
    HSPU (1 x abmat with a 25kg plate on either side)
    60kg Squat clean
    50-40-30-20-10 reps of:
    Double under
    TIME = 11.35min

    SS

  5. Travis said

    Deadlift
    3×3 @ 80,80,80kg
    1×15 @ 50kg

    WOD scaled to 10kg = 44 reps

  6. The Cell said

    Who’s that bloke??

    Jase 😉

  7. Will F said

    Warmup:
    400m Run, Mobility, 3 minute air dyne, 50 x 1 handed kettlebell swings

    Strength:
    Single hand KB Deadlift 5-5-5 @ 28-32-40 KG 1 x 15 @ 28KG

    WOD:
    AMRAP 10min:
    5 x Dumbbell Press to lunge (both legs, left arm) (10KG)
    5 x Squat
    5 x Situp

    5 + 3 squats

  8. Andrew said

    The only thing worse than being talked about is not being talked about. BAM!! I will visit soon. BAM BAM! Enjoy those Towlers folks… 🙂

  9. dave said

    Anyone else from Cell going to Level 1 cert this weekend?

  10. Kristofer said

    100kg-120kg-135kg
    95kg

    WOD: AS RX’D

    Reps = 39

  11. Daniel said

    Deadlift
    3 x 3reps 85-100-115kg
    1 x 15 reps 80kg

    WOD scaled 8kgs due to shoulder
    19 reps, can’t believe how much endurance i lost with 2 weeks off
    Well done to Tristan and Rod who smashed out heavy deadlift then backed up with good times as rx’d on the WOD. I hope i’m that good when i’m 64 =)

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