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Saturday 23 July 2011

Posted by The Coach on July 22nd, 2011

3 x 3 reps
1 x 15 x 70% 3RM

Post loads to comments

5 Rounds for Time of:
Bodyweight Power Clean, 3 reps
Bodyweight Front Squat, 5 reps
Ring Dip, 7 reps
Pull Up, 9 reps

Post time to comments


11 Responses to “Saturday 23 July 2011”

  1. Ash said

    Looks like a monkey with big arms….

  2. Jase said

    Is the monkey treated by the open body building association of Australia??? Or perhaps to be more direct artificially enhanced???



  3. Paul said

    lucky he’s wearing a singlet because he’d hulk treatment a tee shirt or shirt

  4. Dave said

    400m run
    2 rounds of 10 each of 9kg ballslams, 15kg overheadsquat, 10 walking lunges

    3×3 Deadlifts (previous best 62.5kg)
    60kg – 70kg – 80kg (nearly 20 PB, i love when coaches have faith/encouragement)
    1×15 @ 70% = 50kg

    3x 40kg powerclean
    5x 40kg frontsquat (PB!)
    7x blueband dips
    9x blueband pullups

    Swapped to purple band in the last round as was quite wasted. Forgot to look at the board for my finishing time. Great wod!

  5. Bliss said

    Those shoulders just don’t occur naturally…

  6. graeme said

    Strength – Dead Lift

    WOD 5 RFT
    3 Power Clean, 50Kg
    5 Front Squat, 50Kg
    7 Ring Dip
    9 Pull Up

  7. Daniel said

    Strength Deadlift
    3 x 3
    92.5,112.5,120kg (PB)
    1 x 15 @ 85kg
    5RFT of
    50kg Powerclean x 3
    50KG Frontsquat x 5
    Bar dips red band x 7
    Pullups Red band x 9
    12:05 mins

  8. graeme said

    Dave, you may have been wasted, but you just toughed it out and got it done, 11:49 mate

  9. michelle said

    Warm up: Airdyne, mobility, 2 rounds of ball slams, squats and lunges

    Strength: Deadlift
    3-3-3 @ 35-45-50kg – first time doing conventional DLs since knee recon, weight felt easy
    then 2 sets of 10 single leg (left) opposite arm RDL with 8kg KB

    WOD (modified due to knee and strained rhomboid)
    5 rounds for time
    16kg KB Clean x 3 each side
    16kg KB Goblet Squat x 6
    Push up x 7
    Ring Row x 9

    Time = 7:13

  10. MA said

    Hahaa…. ahh Bliss 🙂

  11. The Cell said

    33km Bike ride – late in the day.
    AVG = 27km per hour



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