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Monday 27 June 2011

Posted by The Coach on June 26th, 2011

GUEST DAY
“Partnered WOD #1”
For Time:
Row, 1000m
17.5kg 1-Arm Dumbbell Thruster, 30 reps
Burpee, 20 reps
Pull Up, 10 reps each
Run, 1200m

Post time to comments

WOD Rules:
– Only 1 partner works at a time
– The Cell member rows 600m, the guest rows 400m
– Pull Ups can be assisted but not with a band. The partner places their hands on the other persons hips and helps them get over the bar
– This WOD can also be done individually by Cell members, in which case, 20 Pull Ups are performed
– You MUST have fun 🙂

A huge congratulations to all those who participated in the Primal Throwdown on Saturday. The greatest achievements come in the way of commitment and the willingness to break through our own personal and externally imposed fears. Well done Cell athletes, coaches and all supporters, be VERY proud of yourselves!

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7 Responses to “Monday 27 June 2011”

  1. Ash said

    Get em Jadey!!

  2. Pete Yeates said

    WOD as Rx’d = 13:26

    It was certainly fun getting the legs going in the first 200m of the run.

  3. Bliss said

    hi Ash!

    How did you go Jade?

  4. Don said

    1000m Row
    17.5kg Db 1-hand thrusters (30 Reps)
    20 Burpees
    20 Pull-ups
    1200m Row (didn’t have access to somewhere to run)

    11:26

  5. Daniel said

    Partnered WOD with Raj
    500m row each
    17.5 kg dumbell thrusters 15 each
    Burpees x 10 each
    Pullups assisted x 10 each
    1200m run

    16mins 30 something
    Thanks for the help with the run Raj, longest i’ve run continuously in a long time

  6. The Cell said

    3 mile run
    Time: 22.30 mins
    Happy with that. Took a full minute off my last one.

    About 2 hrs later

    M/E Back Squats
    3-3-3-3-3 reps
    100/110/120/125/130kgs

    Great effort from everyone on todays WOD. I was only an observer of the arvo classes but it was great to see everyone encouraging each other and pushing through this WOD together.

    Jase 🙂

  7. Maggie said

    Partnered WOD with Katyanne
    600m row (Me) & 400m row (K)
    10kg DB thrusters 15 each
    Burpees x 10 each
    Pullups assisted x 10 each
    1200m run

    15:53

    First session with the big kids! 🙂

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