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Friday 02 September 2011

Posted by The Coach on September 1st, 2011

WENDLER 1.4
Back Squat
3 x 5 x 40-50-60% of 90% of 1 repetition maximum

Post loads to comments

WOD
“Double Alternating Tabata”
– 20 seconds of work: 10 secs of rest
– Repeated for 16 total work periods
– For max reps of alternating:
Body weight Deadlift
Burpess

Post total reps to comments

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11 Responses to “Friday 02 September 2011”

  1. Jono said

    Hi Guys,
    There is a free spot available for Friday 2nd @ 0530 . I had to bail out due to an early start at work. Cheers : )

  2. Dave said

    Wheres your priorities jono?

  3. MA said

    Willow, the little WOD adjudicator haha x

  4. The Cell said

    Check out Hannah’s hip drive when flipping the tyre. She’s driven through it so hard she’s come up onto her toes. Awesome! That’s the way everyone should be attacking things. Nice work Hannah.

    Jase 🙂

  5. Dave said

    Wendler w4 Backsquat (deload 5-5-5)
    30kg – 37.5kg – 45kg

    67 x 45kg deadlifts
    40 burpees
    = 107 reps

    Awesome on the deadlifts, awful on the burpees.

  6. Andrew said

    WU – 5 mins skipping, 3rds 10 x air squat, 10 x jump squat, 10 x wall ball, 10 x tuck jump. 10 x push ups

    BS – 5 x 40/50/60kg

    WOD – 43 DL’s @ 80kg, 37 burpees. In a world where 20 secs seemed so long and 10 secs so short – think SS was manipulating time

    And check this out – if I had his bodweight maybe I could do MU’s

  7. Will F said

    WU – 5 mins skipping, 3rds 10 x air squat, 10 x jump squat, 10 x wall ball, 10 x tuck jump. 10 x push ups, mobility

    BS W1.3– 5-3-1 x 75kg ,85kg, 2x 95kg

    WOD – 58 DL’s @ 50kg, 48 burpees = 106 total
    slooow burpees, not good!

  8. Adam said

    WENDLER 1.4
    Back Squat
    3 x 5 x 40-50-60% of 90% of 1 repetition maximum
    35-42.5-52.5

    WOD
    “Double Alternating Tabata”
    – 20 seconds of work: 10 secs of rest
    – Repeated for 16 total work periods
    – For max reps of alternating:
    Body weight Deadlift
    Burpess

    118 Total

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