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Wednesday 20 July 2011

Posted by The Coach on July 19th, 2011

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

WOD
As Many Rounds as Possible in 15 Minutes of:
25kg Sandbag Carry, 100m
25kg Sandbag Lunge, 25m
Sit Up, 25 reps

Post rounds to comments

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11 Responses to “Wednesday 20 July 2011”

  1. Dave said

    Backsquats 3×5
    42.5 – 52.5 – 60kg
    1×20 at 35kg

    WOD
    4 rounds plus 100m carry with 15kg sandbag

    Legs sore from lunges, bring on tomorrow 🙂

  2. Peter F said

    Backsquats
    3×5 at 50 – 65 – 77.5kg (PB)
    1×20 at 52.5kg

    WOD
    5rounds + 100m +25m: 25kg sandbag for the carry, no sandbag for the lungs.

    Need to work on the lungs, everything else was good. Had a good session this morning. Good work morning crew.

  3. Will F said

    Warmup:
    400m run
    mobility
    2rnds of; 10OHS, 10 Lunges, 10 Wall Ball, 10 KB Swings, 5 Worms, 10 Back Ext, 5 Burpees.
    Hip Mobility
    Backsquat W/U

    Strength:
    Backsquats 3×5
    47.5 – 52.5 – 60kg
    1×20 at 42.5kg

    WOD:
    Went from 25kg to no load on the lunges after the first round due to shoulder pains.

    5 rnds + 14 Situps.

    Close with Peter F and myself, but I was quick as I fox 😉

  4. Pete Yeates said

    Squat 5,5,5,20 @ 80, 80, 80, 60kg

    Wod as rx’d = 6 rounds + 100m + 15m.

    A nice fun wod, good work 0530 crew.

  5. Peter F said

    Yes. Will F got me on the lungs.

  6. Michael Weir said

    Backsquats
    3×5 at 105 kg
    1×20 at 70 kg

    WOD

    as RXD 5rounds + 100m + 25 lunges + 15 sit ups

  7. Ash said

    Good fun in the pouring rain, and good work by all at midday

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

    80, 90, 102.5 (PB), 60

    WOD
    As Many Rounds as Possible in 15 Minutes of:
    25kg Sandbag Carry, 100m
    25kg Sandbag Lunge, 25m
    Sit Up, 25 reps

    6 Rounds + Carry + Lunges + 7 situps

  8. Daniel said

    Strength
    Back Squat
    3 x 5 reps
    75,90,107.5(PB)
    1 x 20 @ 75kg (PB)

    WOD AMRAP in 15 min
    25kg Sandbag carry 100m
    25kg Sandbag Lunges 25metres
    sit ups x 25 reps
    4 rounds + 100m carry

  9. Andrew said

    cool beanie!! and a 91kg KB as well!!

  10. Maggie said

    STRENGTH

    Back Squat – 3 x 5 reps
    30, 35, 40 (PB)
    1 x 20 @ 27.5 kgs (PB)

    WOD
    As Many Rounds as Possible in 15 Minutes of:
    17.5kg Sandbag Carry, 100m
    17.5kg Sandbag Lunge, 25m
    Sit Up, 25 reps

    5 rounds + 25m 🙂 Happy with that!

  11. Jase said

    Awesome work by all tonight. Some great PB’s in the Back Squat and above all else, form was looking immaculate! 🙂

    Jono wouldn’t use anything less Andrew. Do you want a beanie for that melon of yours??

    Jase 🙂

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