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Friday 08 July 2011

Posted by The Coach on July 7th, 2011

STRENGTH
Press
3 x 5 reps
+
10-7-4 reps @ 70% 5RM

Post loads to comments

WOD
For time:
Run with 12lb Sledge Hammer, 100m
12lb Sledge Strikes, 50 reps
Run with 12lb Sledge Hammer, 100m
12lb Sledge Strikes, 40 reps
Run with 12lb Sledge Hammer, 100m
12lb Sledge Strikes, 30 reps
Run with 12lb Sledge Hammer, 100m
12lb Sledge Strikes, 20 reps
Run with 12lb Sledge Hammer, 100m
12lb Sledge Strikes, 10 reps

Post time to comments

“Do not follow where the path may lead. 
Go instead where there is no path and leave a trail.”
Harold R. McAlindon

Squat Seminar tomorrow @ The Cell. Starts 10.30am.

Kettlebell Chest to Overhead - Matty G

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13 Responses to “Friday 08 July 2011”

  1. Dave said

    yay a wod with running 😉

  2. Andrew said

    You cannot travel the path until you have become the path itself”
    Buddhas

  3. Peter F said

    Good work out this morning

    Press
    5-5-5 @ 37.5, 45, 50kg
    10-7-4 @ 35 kg
    Felt good, will increase weight next time to 52.5kg

    WOD as Rx’d, 5.41min

    Well done morning crew

  4. Dave said

    All the breakfast beasts were there this morning!

    5kg increase on last weeks press
    Really fun wod, used 8lb hammer complete in 7.17

  5. Laila said

    “Breakfast beasts”?? Bahahaha…Dave, have you met Peter G (also referred to as “G”, “G Dog”, “The G”)? He is the Breakfast Beast King…and he likes to kill stuff. (((((((G)))))))) Where are you????

    Press: 27.5/32.5/40(PB) for 5 reps then 27.5 for 10/7/4 reps

    WOD: As Rxd (upgraded to 10lb sledge) 6:16min

    Congrats to the hard working coaches who have managed to maintain participation levels through winter in the early morning, freezing bloody cooooooooold sessions. 5:30am sesh this morning was FULL!!! Nice!!

  6. graeme said

    miss traiing with your energetic self laila!

    see you ssooooon!

  7. Will F said

    Press
    5-5-5 @ 20, 22, 22kg
    10-7-4 @ 15 kg

    WOD as Rx’d, 6.13min – felt really slow on the run.

  8. Stef said

    Warm up:
    1000m row
    Mobility drills
    15min of handstand practice and wall runs

    Then:
    Power snatch
    3-3-3-3-3
    50-55-60-50-50kg

    OHS
    5-5-5 @ 75kg

    Then:
    4 rounds of:
    24kg kb weighted pull ups, 3reps
    Paralette HSPU – negatives (shoulder to paralette), 3 reps
    Hip ext, 10reps
    GHD Sit ups, 10reps
    Box to paralette pike push ups, 3 reps

    SS

  9. Pete Yeates said

    Press 5,5,5 @ 35, 40, 47.5kg PB
    10-7-4 @ 30kg

    WOD as Rx’d, 5:42

  10. Ash said

    WOD as Rx’d: 4:48

  11. Ash said

    WOD 2nd time round as Rx’d: 4:34

  12. Dave said

    4:48 = 288 seconds
    4:34 = 274 seconds
    288 / 274 = You got 5% fitter in 6hrs. Hate to see what you can do by the end of the week 😉

  13. Ash said

    I put that 5% down to knowing Mikes time and having a target, always helps!
    Sub 4:30 workout thou!

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