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Monday 05 September 2011

Posted by The Coach on September 4th, 2011


For time:
Row, 2km
2 x 24kg Kettlebell Push Press, 30 reps
Pull Up, 30 reps
24kg Kettlebell Russian Swing, 30 reps

Row, 1500m
2 x 24kg Kettlebell Push Press, 20 reps
Pull Up, 20 reps
24kg Kettlebell Russian Swing, 20 reps

Row, 1km
2 x 24kg Kettlebell Push Press, 10 reps
Pull Up, 10 reps
24kg Kettlebell Russian Swing, 10 reps

Post time to comments

There are two mistakes one can make along the road to truth – not going all the way, and not starting.


22 Responses to “Monday 05 September 2011”

  1. Big Dan said

    I’m back tomorrow after a week of recoperation and i get my face on the WOD with one of my favourite exercises, it must be a sign

  2. The Cell said

    Its a sign my friend.. Time for you to dominate…



  3. Graeme said

    Cant wait to see you nail it Big Dan !

  4. Will F said

    Warmup – 400m Run, 2x (10x pushup, 10x walking lunges, 10x OHS)
    WOD – For Time

    – 2km Row, 30 KB Push Press (12kg), 30 Pull Ups (Red Band), 30 KB Russian Swings (12kg)
    – 1.5km Row, 20 KB Push Press (12kg), 20 Pull Ups (Red Band), 20 KB Russian Swings (12kg)
    – 1km Row, 10 KB Push Press (12kg), 10 Pull Ups (Red Band),10 KB Russian Swings (12kg)


  5. The Cell said

    I think we need to clean up the mezzanine! 😉


  6. Laila said

    WOD as Rx’d = 39:42min

    Tough WOD but good times training with the lunch time crew. Came close to greeting Mr Chucky today. What a wowsa of a WOD! Welcome to the Cell, Wes. Nice initiation WOD for you 🙂

  7. graeme said

    Mrs Fr*^kin AWESOME !

  8. Ash said

    Yeah that was tough…
    AS Rx’d 36mins something i think?

  9. The Cell said

    36.21 Ash

  10. Big Dan said

    I hate having weeks off, i get so unfit in 7 days
    WOD scaled with 16kg KB’s and blue band for pull ups
    36 minutes something
    Very tough on the forearms, was happy with my rowing though, did the 4.5 kms in 18 minutes

  11. Graeme said

    Some great efforts by the 630 crew

    WOD – dropped to 16kg PP, 24kg swings

    The double under curse has been lifted 🙂
    Did 18, 20 and 32 (twice) in a row tonight whilst warming up/ mucking around. Made even better as my DU helper was there to see it

  12. Maggie said

    Warmup – 400m Run, 2x (10x pushup, 10x walking lunges, 10x OHS)

    WOD – For Time:
    – 2km Row, 30 KB Push Press (10kg), 30 Pull Ups (un-assisted), 30 KB Russian Swings (16kg)
    – 1.5km Row, 20 KB Push Press (10kg), 20 Pull Ups (un-assisted), 20 KB Russian Swings (16kg)
    – 1km Row, 10 KB Push Press (10kg), 10 Pull Ups (un-assisted),10 KB Russian Swings (16kg)

    Time: 36:04

    Tough WOD, killer on the forearms! Happy with having done all of my pull ups unassisted thanks to Adrian pulling me up when I nearly grabbed the red band… Really need to work on doing them in sets rather than thinking I need to do them all at once! Slow and steady wins the race!

    Great effort by the 6pm’ers! MattyG I hope your having EXTRA salt on your steak tonight!!

    Battman even though you were mucking around you did 32 DU’s TWICE!!! BAM!

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