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Tuesday 13 September 2011

Posted by The Coach on September 12th, 2011

3 x 3 x 70-80-90%

Post loads to comments

5 rounds for time of:
15′ Rope Climb, 1 ascent
Hand Stand Push Up, 5 reps
Body Weight Back Squat, 10 reps

Post time to comments

“There’s a difference between interest and commitment. When you’re interested in doing something, you do it only when circumstance permits. When you’re committed to something, you accept no excuses, only results.”
Author Unknown


13 Responses to “Tuesday 13 September 2011”

  1. Ash said

  2. corbz said

    I really need to work on my footwork on those rope climbs!!! Well done 6:30am.

    Rope climb x 1
    HSPU x 5 w/ 1 abmat
    60kg BS x 10 (BW 80kg)
    I moved to the knotted rope on round 4 and 2 abmats also. I was kind of sluggish throughout. How the effects of a weekend can have such an influence to my training…

    Btw Stef, I left my inov8’s on the shelf. The orange ones. I’m in tomorrow night so I’ll collect them then. Thanks

  3. Luke F-J said

    5 rounds for time of:
    15′ Rope Climb, 1 ascent
    Hand Stand Push Up, 5 reps
    60KG Back Squat, 10 reps
    Time = 6:54

    Great work everyone this morning, it felt good to be back.
    Think i need to work on my rope climbs, as these felt slow today.

  4. Jane said

    5 rounds for time of:
    15′ Rope Climb, 1 ascent
    Hand Stand Push Up, 5 reps (Ab mat)
    45KG Back Squat, 10 reps (75% BW)

    can someone please post my time as I didn’t look at the board


  5. michele said

    interested in your meat order idea… am i too late??

    • Jane said

      not at all Michele – only just posted to guage interest and still waiting to hear back from people before ordering – if there’s enough interest I might get a whole cow 🙂

      Phil & I would have like a bit more meat last time !

  6. The Cell said

    Warm up:
    Mobility drills

    Wendler 1.1
    5 x 37kg
    5 x 42.5kg
    10 x 48kg

    3 RFT of:
    3 x rope ascents
    24kg weighted situps, 30 reps
    Pull ups, 30 reps
    Push ups, 30 reps
    TIME = 16.36min


  7. Carole said

    Rope climbs. Gotta love em!

  8. Ash said

    5 rounds for time of:
    15′ Rope Climb, 1 ascent
    Hand Stand Push Up, 5 reps
    Body Weight Back Squat, (83.5kg) 10 reps

    Had to go to an abmat on the 2nd round, and then 2 abmats on the 3rd round. Was still recovering from Cindy on the weekend….

    Time blew out to about 18 mins but was happy to get the back squats done.

  9. dave said

    This AM – too busy at work today to post earlier 🙂

    warm up
    1000m row in 4:15
    1 round cfwu

    wendler 2.2
    deadlift 3 – 3 -3
    3x 70kg 3x 80kg 9x 90kg

    5 rounds for time
    5 scaled rope climbs
    5 dual 10kg dumbell press (shoulder still sore from saturdays training)
    10 x 40kg backsquats
    10:19 – pretty happy with that, was unbroken except for the 5th round of backsquats

  10. Big Dan said

    Wendler 2.1 Deadlift 5 -5-5
    5 x 102.5,5 x 118.5, 7 x 135kg

    WOD 5RFT
    5 scaled rope climbs
    20 situps instead of shoulder work, twinged something in my shoulder doing manmakers on Monday
    10 x 60kg Back squats

    11: 30 ish

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