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Tuesday 11 October 2011

Posted by The Coach on October 10th, 2011

WENDLER STRENGTH 3.2
Deadlift
3 x 3 x 70-80-90% of 90% 1RM

Post loads to comments

WOD
Complete 3 rounds for time of:
16kg Double Kettlebell Thruster, 15 reps
9kg Ball Slam, 15 reps
Burpee, 15 reps
Double Under, 15 reps

Post time to comments

Trigger Point 101

F-J and Mitch going head to head

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22 Responses to “Tuesday 11 October 2011”

  1. Dave said

    Heelstrikers!

  2. Dave said

    Wendler Deadlifts 3.2 3-3-3+
    3x 72.5 – 3x 82.5 – 6x 92.5

    Scaled wod
    3 rounds for time
    10 x double 12kg kettlebell thrusters
    10 x 9kg ballslams
    10 x burpees
    10 x mix of double unders and 3:1 single unders
    6:13

    Really struggled with last couple of wods, scaled this one down more than i normally would to get a win on the board, so to speak.

  3. Travis said

    Wendler 1.4
    Deadlift
    3 x 5 @ 50, 62.5, 75kg

    WOD as Rx’d = 9:55

  4. Carole said

    3FT of

    12kg KB Thrusters, 15 reps
    6kg Ball Slams, 15 reps
    Burpees, 15 reps
    Double unders, 15 reps

    As Rx’d = 11.33

    Tough but enjoyed it. Good work lunchtime crew! 🙂

  5. The Raj said

  6. The Raj said

    white boyz danicng to Paki Music…. too funny! Watch for the head stand

    • Laila said

      The bench handstand is very impressive! Nice control and core strength. Joe,Zoe & I have a morning ritual almost identical to this one…you should see Joe bust a move…now there’s a white man who can dance 🙂

  7. TheBattmanoftheTagTeam! said

    Hey Mrs Awesome, id like to see that!!
    can you video the Yank Tank cutting it up and post pls

  8. Ash said

    WARM UP:
    Mobility
    1x CFWU

    STRENGTH:
    Deadlift 2.2
    3-3-3@110, 125, 142.5

    WOD:
    3RFT

    15x 25 pound DB Thruster
    15x Sit Ups
    15x Burpees
    15x 35 pound American DB Swings

    Time: 11:18

  9. Big Dan said

    Strength
    Deadlift 2.4
    5-5-5 @ 63.5,80,95

    WOD 3RFT
    15 x 12kg KB Thrusters
    15 x 9kg Ball Slams
    15 x Burpess
    15 x Double unders

    about 15:30 mins, very slow, my back got tight

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