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Friday 15 July 2011

Posted by The Coach on July 14th, 2011

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

Post loads to comments

5 rounds for time of:
32kg Double Kettlebell Floor Press, 5 reps
Pull Up, 10 reps
Walking Lunge, 20 steps

Post time to comments

The ultimate measure of a man is not where he stands in moments of comfort, but where he stands at times of challenge and controversy.
Martin Luther King, Jr


6 Responses to “Friday 15 July 2011”

  1. graeme said


  2. michelle said

    Warm up: 1km row, 3 rounds of 10 mixed push ups and 10 stationary lunges

    Strength: Press
    5-5-5 @ 25-30-32.5kg
    10-7-4 @ 20kg

    WOD: 5 rounds for time
    Double 20kg KB Floor Press x 5
    Pull up x 10
    Stationary Lunge, single leg x 10

    Time = 7:27

    The 20kg KBs were a good weight for me for the floor press – tough! The pull ups were inconsistent this morning – did the first 3 rounds unbroken, then struggled with the last 2.

    Nice work 0530 crew – what a beautiful morning!

  3. Pete Yeates said

    Press 5,5,5,(10-7-4) @ 35, 40, 45, (30kg)

    Wod scaled to 20kg KB’s

    Time = 4:44

  4. Will F said

    1000m Row, 3 rnds of 10x hand position pushups, 10x lunges, mobility

    3×5 @ 22.5/25/27.5 kg
    10-7-4 @ 20kg

    5RFT of:
    5 x 8kg KB Floor Press
    10 x Pullup (blue band)
    20 x Walking Lunge

    I couldn’t lift anything heavier than an 8kg KB off the ground for the press, 3 months ago I would have been lifting 24kg, goes to show how much strength I’ve lost in my right arm.

  5. graeme said

    just a big shout out to all the rowers for tomorrow …
    go hard guys and be better than you were before

    ill try to get there to cheer you all on but unfortunately work comittments have got in the way of my training !!

  6. Daniel said

    Strength: Press
    5-5-5 @ 35,40,45
    then 10-7-4 @ 35kg, taking it easy as i can still feel the occasional twinge in the shoulder from pressing

    WOD 5 RFT of
    5 x dbl KB Floor Press @ 20kg
    10 x Pullups (blue band)
    20 Walking Lunges

    8 minutes 4 seconds
    Well Done to Matty G, came in a day early for the rowing challenge and beat his base line by 14 seconds, great effort, gives me a mark to aim for tomorrow = )

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