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Friday 29 July 2011

Posted by The Coach on July 28th, 2011

-UNLOAD WEEK-
STRENGTH
Press
7 sets x 3 reps @ 50-60% of 1RM
60-90 sec rest between sets

Post load to comments

WOD
For time:
Row, 1km
As soon as you finish the row, take half of your row time in seconds and perform that many sit ups.
Eg, it takes you 4 mins to row 1000m, that’s 240 seconds. You will perform 120 Sit Ups.

Record total time and sit up reps.

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12 Responses to “Friday 29 July 2011”

  1. Daniel said

    Wow, thats a lot of situps, glad i’m good at rowing

  2. Maggie said

    Dan I think I’ll be up for atleast 200…

  3. Daniel said

    I doubt it will take you 6 minutes 40 seconds to row 1000m Maggie, i reckon i’ll start doing situps before you by about 20 seconds and you’ll finish the situps before i do by about 40 seconds = )

  4. Dave said

    WOD as RX (I don’t get to say that very often)
    4:04 on the rower which is a PB
    122 situps mostly unbroken
    9:05 total time.

    There should be a wod for rower distance. As in physical distance. My rower moved about a foot during the first 500m.

  5. Pete Yeates said

    Press @ 30 kg

    WOD as Rx’d

    Sit Ups = 106
    Total Time = 7:02

  6. Peter F said

    Press @ 32.5

    Fun WOD, 116 sit-ups 9:30 minutes

  7. michelle said

    Warm up: 5min row, mobility

    Strength: Press
    7 x 3 @ 20kg

    WOD as Rx’d

    Row = 3:54
    Sit ups = 117
    Total time = 7:57 (…..I think)

  8. Will F said

    WOAH new blog colours? And whats the go with the big white space between the last post and reply box, does anyone else get that?

    Onto more important things…
    Warmup:
    5min row, Mobility, 2x CFWU

    Strength:
    Press @ 25kg

    WOD:
    As Rx’d, ROW = 4.01 min, Situps = 121, Total = 8.34

  9. michele said

    storma !! is that you leading the cartoon on homepage 🙂

  10. Andrew said

    michele – couldnt be anyone else could it?? guess thats why they turned off comments on that page..respect!

  11. Daniel J said

    Deload Strength
    Press
    7 sets of 3 reps @ 35kgs
    WOD
    1000m Row 3min40sec (Very good)
    105 sit ups 6mins 9 secs(not so good)
    Total 9mins 49 secs

  12. The Cell said

    No new blog colours Will. Mustn’t have loaded properly on your browser. Just refresh it.

    Jase 🙂

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