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Saturday 09 July 2011

Posted by The Coach on July 8th, 2011

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

Post loads to comments

WOD
21-15-9 reps for time of:
24″ Box Jump
35kg Power Snatch
Chest to Bar Pull Ups

Post time to comments

Adella

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7 Responses to “Saturday 09 July 2011”

  1. graeme said

    deads… love it!

  2. graeme said

    Deadlift
    3 – 3 – 3 – 15
    100 – 120 – 135(pb) – 90

    WOD: As RXD
    14.55

  3. Laila said

    I follow ‘Year of the Caveman’ on facebook. He had an interesting post this morning. I was looking for a WOD to do at home today with just body weight. He posted a WOD and wanted others to try it and report back. Here’s the WOD:

    AMRAP:
    25 pushups unbroken (you can rest in the plank only)
    90 second rest

    I did 7 Rounds + 18 and it took me 18:35min

    It was a lot harder than I was expecting but I got more rounds out than I expected. It was a mental game after round 5, but by round 8 (unfinished) no amount of self talk or strategy could get me to the end. It got to the point of absolute failure (fell flat on my face). Very challenging! Had Zoe and Joe encouraging me all the way 🙂
    Would love to hear how others go…

  4. Laila said

    Hey Batty, nice work on the D/L PB!!!! 🙂

    I think you and me, we got a date with a barbell and a WOD this week! Just say when 🙂

  5. graeme said

    Laila, you are on!!!
    the week im in
    Mon 6pm
    Wed either 6.30am or 6pm depnding on work
    thurs 5.30pm
    Fri 6.30am instead of sat
    ill put it our there now, how about we nail a WOD of choice next sat in playtime?

  6. Laila said

    Jinx! I’m scheduled for Mon 5pm (we can tag eachother), Tuesday 6:30am & Friday 6:30am. We’ve got two matches!!! Snap! Then Saturday open gym, you’re on! You pick the WOD this time and I’ll pick next time. Surprise me! :-)I will be there at noon. I’m going to OTF (Brigadoon) with a bunch of other cell mates in the morning. Wanna come? Two WODs in one day??? Oh yeah!!!

  7. michelle said

    Warm up: 3 rounds of 10cal Airdyne, 10 KB Swings, 10 squats, 10 lunges (left leg only), 10 sit ups

    Strength: RDL
    5-5-5 @ 35-45-45kg
    1 x 15 @ 30kg

    WOD:
    21-15-9
    10kg Plate Overhead Situps
    12kg Seated KB Snatch
    Pull ups

    Time = 8:48

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