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Friday 12 August 2011

Posted by The Coach on August 11th, 2011

Wendler Strength 1.1
Back Squat
3 x 5 x 65-75-85%

Post loads to comments

WOD
5 rounds for time of:
12lb Sledge Strikes, 20 reps
2 x 32kg Kettlebell Farmer’s Carry, 100m

Post time to comments

Life is a succession of lessons which must be lived to be understood.
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13 Responses to “Friday 12 August 2011”

  1. The Cell said

    Dani, have you seen the movie, big trouble in little China???

    🙂

    SS

  2. michelle said

    Hi all, just had to cancel out of Friday’s session due to work, so there is now a free spot at 5pm if anyone wants it 🙂

  3. Daniel J said

    What are you thinking Stef,looks a bit like Kim Cattrall, before she got old? = )

  4. Dave said

    warmup
    100 KB swings – mix of russian, hand to hand swaps and 2h release
    mobility work on hips and shoulders
    1 rd cfwu

    strength – backsquats
    5x 47.5 , 5x 55, 11x 62.5

    wod
    5 rft
    20 x 12lb sledgehammer strikes
    dual 16kg farmers carry
    9:44

  5. Pete Yeates said

    Squat 5,5,15 @ 62.5, 71, 81kg

    WOD as Rx’d = 8:09

  6. graeme said

    Wendler 1.1 Back Squat
    5 x 75, 5 x 87.5, 7 x 100

    WOD – As RXD – 11:02

    Great session with a great bunch this morning, thx for the encouragement as i felt slow, but loved being out in the air
    training as the sun came up

  7. Jane said

    Hello Cell mates we’re finally making our way home after what seems like ages away have had fun & trained the last 2 wks at CF Anaheim had fun but will be good to be home 🙂

  8. Corbin said

    Wendler from home 1.1 Backsquats:
    5 x 72.5, 5 x 82.5, 8 x 92.5

    Felt really, really good. Wanted to do more on the last set but i had no spotter and no bumper plates either. Will do my main WOD later this evening also

  9. The Cell said

    Well done to all today thus far with this WOD! improvements upon improvements!

    Welcoming you back Jane!

    Nice work on your own Corbin, just remember keep your form always in check!

    Aaron, you ste a high standard this morning, Adam P couldnt pip you at 9.30am, but you got pipped at lunch by Big P, who has now come in under 7 mins! Will be interesting to see how afternoon crews go!

    🙂

    SS

  10. Corbin said

    Thanks for the advice Stef. Yea I actually filmed myself to check if i was going past parallel. I probably could have gone a tad deeper!

  11. Maggie said

    Wendler Strength 1.1
    Back Squat
    5 @ 40kgs, 5 @ 45kgs, 7 @ 50kgs

    WOD
    5 rounds for time of:
    8lb Sledge Strikes, 20 reps
    2 x 20kg Kettlebell Farmer’s Carry, 100m

    Time: 8:31

  12. Laila said

    WOD As Rx’d = 7:19min

  13. Adam said

    Wendler Strength 1.1
    Back Squat
    5 @ 55kgs, 5 @ 65kgs, 7 @ 72.5kgs

    WOD
    5 rounds for time of:
    12lb Sledge Strikes, 20 reps
    2 x 20kg Kettlebell Farmer’s Carry, 100m

    Time: 9:00

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