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Wednesday 02 November 2011

Posted by The Coach on November 1st, 2011

WENDLER STRENGTH 4.1
Press
3 x 5 x 65-75-85% of 90% of 1RM

Post loads to comments

WOD
“Nancy”

5 rounds for time of:
Run 400m
42.5kg (30kg) Overhead Squat, 15 reps

Post time to comments

The Hook Grip – Use It!

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10 Responses to “Wednesday 02 November 2011”

  1. Laila said

    Jase/Stef, what’s with all the random posts from randoms…”ckhsqa” & “wjemovaldfg”? Hackers!!!

    Wendler Press: 1.4 (Deload)
    18.5/5. 22.5/5. 27.5/5

    WOD: “Nancy” As Rx’d = 18:45min

    Did all OHS unbroken (really happy with this and form was strong). Was slow on the run. Lower back/upper glutes started to tighten on second round, so slowed it down to an easy pace to avoid it ceasing up. All good. πŸ™‚

    HIghlights:
    – Jade pushing hard on her last Press rep when she could have easily given up. Awesome effort!
    – Jane and I attempting to tag/high 5 each other while passing on the run only to completely miss and slap at air…Fail! πŸ™‚
    – And on the third round, Yaetesy got into the spirit of “Shirts off Wednesday”! Oh yeah!!!! πŸ™‚
    – Seeing Andrea smile through “Nancy” πŸ™‚
    – Oh, and I got to see Joe’s bare bum in the warm up run…ALL OF IT!!!…the ENTIRE distance! Gotta love Hump Day!!
    – Did I mention Stefanos Sifandos IS BACK??? Not an imposter, the real thing!!! πŸ™‚ πŸ™‚ πŸ™‚

    And how good is this weather!?!?!?!?

  2. TheBattman said

    Batt-WOD today with the rockin 6:30am-ers!

    20-15-10-5-10-15-20 reps of
    Dbl 16kg KB Floor Press
    Pushups (Down 20.15.10.5) and K2E (Up 10.15.20)
    Situps
    Bar Dips

    30:55

  3. Maggie said

    WENDLER STRENGTH 3.1
    Press 5-5-5
    19kgs, 22kgs, 25kgs (7 reps)

    WOD β€œNancy”

    5 rounds for time of:
    Run 400m
    (15kg) Overhead Squat, 15 reps (unbroken)

    Time: 13:51

    Felt particularly amped this morning! πŸ™‚

    The sun was shining and the gods of the arena were in absolute fine form!

    My press form felt good and I managed to get through my OHS reps unbroken. Very happy with my time but the best part of this morning was….

    I FINALLY climbed the rope! Did 2 ascents and I am soooooooo happy! :):):) Thank you Stefanos!

  4. i missed you mental dudes this morning
    Press -De Load …Piss easy day …lazy day …

    Nancy oh Nancy
    400m run
    15kg overhead squat -15 reps unbroken

    time = 12 minutos and 45 secs

    I liked this workout and more so my progression with the overhead squat.I could not lift the broom stick over my head and do a squat in June when I first started.
    Hasta Luego me amigos.
    Frank Dubican

  5. Ash said

    WENDLER STRENGTH 3.1
    Press
    5-5-7 @42.5, 47.5, 52.5

    WOD
    β€œNancy”
    5 rounds for time of:
    Run 400m
    42.5kg (30kg) Overhead Squat, 15 reps

    Time: 26:37

    Was stoked with that time, 5 days ago my 1RM for OHS was 35kg.
    The last 15 reps took me 6:27, i was beat, but cheers to Mitch, Mike and Luke!

  6. Big Dan said

    Wendler Strength 3.3
    Press
    5-3-5 @ 47.5,53.5, 60kg(new 5rm PB)

    WOD
    ‘Nancy’ 5RFT
    Run 400m
    15 x 20kg OHS
    19:20 seconds, squats were fine, but lower back really didn’t like the running, thanks Adam for running with me on my last round, i needed the support

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