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    The Cell workouts are designed and intended for the fittest of individuals and those who have exposure to our coaching and training. Do not complete these workouts as posted unless you have been coached in the movements, are familiar with our philosophy and have substantial training experience.

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Saturday 10 September 2011

Posted by The Coach on September 9th, 2011

Back Squat
3 x 5 x 65-75-85%

Add 5kgs to your Back Squat “Starting Load” in Cycle 2 of the Wendler Strength Program

Post loads to comments

As many rounds as possibe in 20 minutes of:
Pull Up, 5 reps
Push Up, 10 reps
Squat, 15 reps

Post rounds to comments

Compare to 280711


33 Responses to “Saturday 10 September 2011”

  1. Im leaving NO COMMENTS ,as if I do , ill only get in to trouble with that corrupt cop who looks like a rapper with the cap backwards in the picture as he is demonstrating no symmetry as he has one sock on and two different colour kettlebells

  2. The Cell said

    Did someone say mirrors???


  3. graeme said

    are they 32’s big guy ?

  4. It HURTS PAPA …

  5. Storm said

    “How much longer do I have to stand here coach for the snatch comment. I wont say it again promise its really Dave’s fault he made me say it.”


  6. Maggie said

    Wendler Power Clean
    29kgs x5, 34kgs x5, 36kgs x7

    WOD, 5 Rounds for time:
    30kg Front Sqaut, 5 reps
    20kg Russian KB Swing, 5 reps
    24″ Box Jump, 5 reps

    Time: 3:21

    Did front sqauts instead of OHS to avoid hyper extending and scaled the weight down on both the squats and swings, really need work on my form with my sqaut.

    Nice small crew tonight, good training and smiles all round 🙂

    Time: 3:21

  7. Carole said

    Good to train with you Maggie!
    Happy Birthday lady. 🙂

  8. Ianbeyond42km said

    Back squats 3x3x3 57.5 kg & 65kg & 73.5kg

    Amrap in 20 minutes

    16 rds + 5 pull ups + 1 push up. MAMA! It hurts bad

    5 pull ups all on red band – happy with that
    10 push ups
    15 air Squats

    Thanks to 0800 crew for support and to the “COUNT”

    Thanks storm for letting us have a play date on Saturday
    Cheers all and have a nice weekend all

  9. Dave said

    Backsquats 5x 52.5 5x 60 7x 67.5

    amrap 20 mins
    5 pullups on blue band
    10 pushups (swapped to knees halfway through, shoulders were in pain)
    15 air squats

    first time doing cindy – 10 rounds exactly

  10. Ash said

    WOD as Rx’d
    25 Rounds + 5 Pull Ups + 7 Push Ups

    Good way to start the weekend.

  11. Bliss said

    Stef…has the crown been taken?

  12. battmanofthetagteam said

    Wendler 1.4 Press (no BSquat due to calf strain)
    5 x 40, 5 x 45, 7 x 50

    WOD – Cindy as required
    18 Rnds + 5 PU + 10 Pushups

    V. Happy as last time i did cindy i got 14 + 5 so improved

    BIG HAPPY BIRTHDAY to Miss Flash, have a great day !

  13. The Raj said

    Would have loved to have Done Cindy 🙂 lol

  14. The Raj said

    and Cindy would have loved The RAj!!

  15. Laila said

    B/Squat – 56 for 3 reps, 65 for 3 reps, 72.5 for 8 reps

    Cindy as Rx’d = 15 rounds 5 10 1 (PB)

    Missed you this morning Flash! Hope you have a fab birthday xx

  16. Jane said

    Hello everyone, just posting in a couple of places that I will be ordering some more grass fed beef as we’re virtually out 😦

    If anyone wants to be part of this order, please let me know so that I can make the arrangements, cost as per the last order is $11.50 per kg and we get a variety of cuts + mince & diced beef & sausages (which were to die for)


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