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Wednesday 28 September 2011

Posted by The Coach on September 27th, 2011

3 x 5 x 40-50-60% of 90% of 1RM

As many rounds as possible in 10 minutes of:
9kg Ball Slam, 15 reps
15′ Rope Climb, 1 ascent

Post rounds to comments

If you do not hope, you will not find what is beyond your hopes.
St. Clement of Alexandra

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7:30am Tuesdays and Thursdays and 10:00am Saturdays
They are live on our online scheduler NOW


23 Responses to “Wednesday 28 September 2011”

  1. Will F said

    Ive been waiting months for a WOD like this!

  2. Battman said

    Sooooo jealous right now, enjoy guys 😉

  3. BOOM! Will you are welcome…



  4. Batty, you can do no feet rope climbs???

    JOKING! You will do nothing of the sort! Just rest my friend!



  5. Bliss said

    I love this WOD!

    brilliant… 🙂

  6. Travis said

    Press – Wendler 2.1
    3 x 5 @ 44
    3 x 5 @ 51
    3 x 5 @ 54

    WOD as Rx’d = 8 rounds + 6 slams

  7. michelle said

    Wendler Deadlift 2.2
    5 x 65kg
    5 x 70kg
    12 x 77.5kg

    WOD as Rx’d

    6 rounds + 15 slams + half a rope climb

    Rope climbs were slow – forearms are still recovering from the weekend!

  8. Flash! said

    Press – Wendler 2.1

    3 x 5 @ 18kgs
    3 x 5 @ 20kgs
    3 x 5 @ 23kgs

    WOD: 8 full rounds
    Knotted Rope & 6kg Ball Slams.

    Thanks Vicki for a very entertaining story time this morning… hahaha!

    I miss Battman 😦

  9. Will F said

    Pete F, I do love rope climbs. I also love Slam Balls!! But what’s even better is rope climbs + slam balls + conan!! Today, when Riders of Doom came on, it was all G-O!

    1000m row, mobility

    Press – Wendler 1.4

    WOD: 6 rounds, 7 slams

  10. tash said

    Week 2 of training 🙂

    Warm Up:
    1000m row
    mobility drills
    Then: 2 rounds of
    10 Pull ups
    10 Wall ball
    20 Lunges
    10 Push Ups (modified knees)
    10 KB Swings (12 kgs)

    Press: Wendler 1.1

    5 x 20 kgs
    5 x 24 kgs
    5 x 27 kgs

    Modified Rope Negatives (not sure what they are called)
    6 rounds + one extra round of ball slam

    My ares are so tight!!! DOMs are killing my arms from Mondays (modified) session of 100 ring rows….

    Fun session!

  11. adrian said

    For anyone wondering about Tasha’s comment, it is her arms that are tight. Just for those playing at home

  12. MA said

    Travis, you killed this wod!! Congrats 🙂

  13. Ash said

    First day out at work…

    3x Push Ups

    Wendler Back Squat 1.3: 5@ 77.5, 3@ 87.5, 7@ 97.5


    Run 1 mile

    Sit Ups 20-18-16…..6-4-2
    40kg Chest to Overhead 10-9-8-7….3-2-1

    Run 1 mile

    Time: 25:25

    Then some HSPU practice…..

  14. Jason said

    I thought she would have been on here by now, but Carole hasn’t posted that she took out Trav’s star for most rounds as Rx’d today; 9 rnds plus 15 slams. Nice work Spiderwoman! 🙂

    And great stuff too Trav. That’s some awesome rope climbing mate.

  15. Big Dan said

    Wendler 2.1 Press
    3 x 42.5, 3 x 48.5, 6 x 55kgs

    WOD AMRAP in 10mins
    9kg ball slams x 15 reps
    5:1 scaled rope climbs
    6 rounds plus 8 ball slams

  16. Spidermonkey said

    Sorry Trav but this WOD was made for me! 🙂

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