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Wednesday 13 July 2011

Posted by The Coach on July 12th, 2011

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

Post loads to comments

WOD
10 rounds for time of:
Air squat, 10 reps
24″ Box Jump, 10 reps

Post time to comments

“The boundaries which divide life from death
are at best shadowy and vague.
Who shall say where one ends,
and the other begins?”
Edgar Alan Poe

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7 Responses to “Wednesday 13 July 2011”

  1. Dave said

    Equal PB on backsquats.
    5 rounds of wod at 7.28

  2. Pete Yeates said

    Back Squat (High bar) 5,5,5,20 @ 70, 80, 92.5, 60kg

    WOD as Rx’d = 7:25

  3. The Cell said

    Warm up:
    15mins of Turkish get up – Working up to 36kg KB
    3 rounds of:
    20kg weighted pull up, 5 reps
    Glute ham raises, 5 reps
    40kg OHS, 5 reps
    21″ box to Paralette pike push ups, 5 reps
    20kg Weighted dip, 5 reps

    Then:
    Backsquat
    5-5-5
    85-95-105kg
    Then:
    1 x 20 @ 70kg

    Then:
    10 rounds for time of:
    Air squat, 10 reps
    24″ box jump, 10 reps
    TIME = 4.53min

    SS

  4. dave said

    Hurt ankle on box jumps, put a bag of frozen veges on it when I got home and isn’t swelling nor sore anymore. Walking on it still feels a little tender, I’ll lay off running / jumping for a few days.

  5. Ash said

    Ash

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

    70-80-90-65

    WOD
    10 rounds for time of:
    Air squat, 10 reps
    24″ Box Jump, 10 reps

    Time: around 8:30??

    Jade

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

    30-35-37.5-25

    WOD
    7 rounds for time of:
    Air squat, 10 reps
    18″ Box Jump, 10 reps

    Time: 6:59

  6. Will F said

    W/U:
    400m run, mobility, 3rnds of 10x Back Extensions 10x Wall ball 10x KB Swings10x Ball Slams (can’t wait to do these in a WOD)

    Strength:
    Backsquat 3×5 45-50-55kg, 1×20 40kg

    WOD:
    as rx’d – 9.42 – tight right groin slowed me down.

  7. Daniel said

    Strength : Backsquat
    3 x 5 reps 75-87.5-105(equal pb)
    1 x 20 reps @ 70kgs

    Wod
    10 RFT
    10 x air squats
    10 x 24″ stepups
    10minutes30 something
    My legs are absolutely fried

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