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Friday 23 September 2011

Posted by The Coach on September 22nd, 2011

WENDLER STRENGTH 2.3
Power Clean
5 x 75%, 3 x 85%, 1 x 95% of 90% 3RM

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WOD
“The Cell – Sandbag Complex”

5 reps with a 25kg Sandbag where 1 rep consists of:
Get Up, 10 reps
Thruster, 10 reps
Sandbag Shoulder, 10 reps
Shoulder Change, 10 reps

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9 Responses to “Friday 23 September 2011”

  1. corbz said

    I’ve decided to take a rest day in preparation for Primal Pairs on Saturday. Consequently, there’s another spot open for 6:30AM. Go nuts

  2. The Raj said

    gOODLUCK TO MY ceLL wARRIORS FOR THE PRIMAL PAIRS !!!!

    Ka mate Ka mate
    It is death It is death

    Ka ora Ka ora
    It is life It is life
    Ka mate Ka mate
    It is death It is death

    Ka ora Ka ora
    It is life It is life

    Tenei Te Tangata Puhuruhuru
    This is the hairy man

    Nana i tiki mai whakawhiti te ra
    Who caused the sun to shine again for me

    Upane Upane
    Up the ladder Up the ladder

    Upane Kaupane
    Up to the top

    Whiti te ra
    The sun shines!
    .

  3. Dave said

    powercleans 2.3
    5x 45 3x 50 5x 55

    Wod
    Scaled 17.5kg 4rds
    18:10

  4. Pete Yeates said

    Power Clean 5,3,4 @ 50, 55, 60kg

    Wod as Rx’d = 19:05

  5. Will F said

    Warmup = 1x CFWU, 400m Run, mobility
    Wendler 1.3 Power Cleans = 37.5, 40, 42.5 x 4
    WOD:
    2rnds “The Cell SB Complex” 20kg, 8.05 min

    * extra sore shoulder this morning and had to cut it short.

  6. Adam S said

    There is a free spot at 5pm tonight, I have had to pull out with a stomach bug.

  7. The Cell said

    Today’s WOD demo

    Jase 🙂

  8. Big Dan said

    Wendler Power Clean 1.1
    5 x 41, 5 x 47.5, 9 x 53.5kgs

    WOD 5RFT Sandbag complex scaled to 20kg
    20:43 minutes
    Very happy i finished and that my back didn’t play up, thought i was going to cave in after 3 rounds.
    Good luck to everyone competing at Primal pairs tomorrow and Go the mighty Eagles = )

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