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Thursday 14 July 2011

Posted by The Coach on July 13th, 2011

WOD
“SPIROS”
As many rounds as possible in 30 mins of:
180kg Tyre Flip, 10 reps
12lb Sledge Strike, 10 reps
Rope Climb, 1 ascent
24kg Kettlebell American Swing, 10 reps
Bear Crawl, 20m

Post rounds to comments

Compare to 280311

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19 Responses to “Thursday 14 July 2011”

  1. graeme said

    Spiros !!! gotta beat 5 Rounds+10+10+1 rope from 28/03/11

  2. Ian D said

    After watching Harry Potter tonight I cant wait to do this one,Flipping tyres and swinging sledges…doesnt get much better.I think I may have morning sickness after this one. ha ha

  3. Dave said

    WU – 800m row, 1rd cfwu

    WOD – 20 minute amrap
    10x 88kg tyre flips
    10x 12lb sledge hammer strikes
    5x progression rope climbs
    10x 12kg american KB swings
    (omitted bearcrawls due to injured ankle)

    5 rounds + 2 tyre flips

  4. Carole said

    Might have to attempt this one. I better get out the great socks for the rope climbs!

  5. Corbin said

    WU – 800m run, mobility, CFWU

    WOD – 6 Rounds + 1 tyre flip. Moved to the knotted rope on round 4, otherwise as Rx’d. Great WOD though!

    Thanks for an awesome first session Arne, Raj, Kelly and Jase

  6. Peter F said

    WU – 800m row, 1rd cfwu

    WOD – 30 minute amrap, one of the great WODs
    10x 180kg tyre flips, the tire was heavy and slowed it down
    10x 12lb sledge hammer strikes
    5x progression rope climbs, tried the knotted rope, got up three knots. Four knots next time, felt good.
    10x 24kg american KB swings
    20m Bear Crawl

    4 rounds + 10 +10 + 5

    Well done morning crew.

  7. Ian, I am very happy you are a Harry Potter fan! BAM! 🙂 Welcome Corbin, hope NZ was all you expected it to be! Glad you enjoyed this one, its a favourite bench mark for many…

    Warm up:
    1km run
    Mobility drills
    Then:
    10 x 200m sprints with 1.30min rest between efforts
    All sprints were between 32-26sec

    Recovery walk back home

    Then:
    6 x 25 push ups with 90sec rest between

    Then:
    12 x 10sec Strict L-sit holds. Very happy with these, they have been the best I have ever done and really felt I could of got a lot more time out of each one.

    Mobility

    SS

  8. michelle said

    I’m really looking forward to this one, and really hope my knee
    enables me to complete the rope climbs for 2 reasons:

    1. I have the most super cool pair of rope climbing socks imaginable
    2. I just love climbing ropes

    See you all at 1730 🙂

  9. michelle said

    I thought of a third reason:

    3. I hate the scaled rope climb

  10. Raj said

    Thanks Jason for getting me on the 178kg tyre flips. Did five flips for the WOD. Waz hard but my head has gone to another level.

    Kel, Arn , Corbin and Hannah awesome stuff !!!

  11. Ian D said

    great work out today.nice weather and a full stomach to work on
    2km run warm up
    mobility drils
    1 CFWU

    10 tyre flips alternate between 68kg and 88kg
    10 sledgehammer things -12lb
    1 full rope climb-raw shins
    10 amercian kb swings 12kg
    20 meter bear crawl

    7 rounds and 10 tyre flips

    Great work by all ,see you next time

  12. Ash said

    WOD as Rx’d

    6 Rounds + 7 Flips.

  13. Great slug by everyone that trained today! SPIROS is one of our tougher benchmark WODS and deserves the respect you have all given it today! Great work!

    PM:
    20mins of Handstand practice with some wall runs
    Then:
    Press
    5-5-5-5-5
    50-51-52-53-54kg

    Push press
    3-3-3-3-3
    60-62.5-65-67.5-70kg
    Probably should of gone heavier here, closer to 80kg. But wanted to focus on power a little more and tight form.

    SS

  14. Jono said

    “SPIROS”
    As many rounds as possible in 30 mins of:
    88kg Tyre Flip, 10 reps
    12lb Sledge Strike, 10 reps
    Pull Up, 10 reps
    16kg Kettlebell American Swing, 10 reps
    Bear Crawl, 20m

    9+10+10+8

    Have done Spiros as rxd in the past and got 7 rounds but scaled todays because it was only my second session back at training.

  15. The Cell said

    4 x 800m @ 3.28-3.38mins
    Rest 3 mins

    Again had trouble pacing and was really feeling after some heavy leg work.
    1. 3.26
    2. 3.28
    3. 3.38
    4. 3.35

    Jase 🙂

  16. graeme said

    Spiros – As RXD

    6 rounds + 7 Flips

    beat last time (28/03) 5 + 10 + 10 so thats all that counts

  17. michelle said

    Warm up: Airdyne, tyre flips, etc.

    WOD: 30min AMRAP
    88kg Tyre Flip x 10
    Sledge Smash x 10
    Scaled rope climb x 5 (sooooo much harder than climbing the damn thing!)
    16kg KB Swing x 10
    20m Backwards walking

    11 rounds, 10 tyre flips and 5 sledge smashes

  18. michelle said

    Nice work Graeme!!

  19. Mary-Anne said

    Respect to SPIROS WOD – my first attempt at this benchmark.
    I heeded the advice of coach and took it slow in transitions to recover adequately. This said, the rope became a very difficult stage in the rounds, also re-learning bear crawls. Tough going. Should have used 16kg KB, just tentative because of the duration of this WOD. BTW Stef, I kept back spew I threatened in the last 45 seconds until I got home hehee. Thanks to my partner in crime in this WOD – great to work alongside.

    AMRAP 30 mins
    88kg Tyre Flip, 10 reps
    8lb Sledge Strike, 10 reps
    Rope Climb (knot), 1 ascent
    12kg KB American Swing, 10 reps
    Bear Crawl, 20m

    7 rounds +10 +10 + a tiny bit of rope.
    Happy days.

    MA

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