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    The Cell workouts are designed and intended for the fittest of individuals and those who have exposure to our coaching and training. Do not complete these workouts as posted unless you have been coached in the movements, are familiar with our philosophy and have substantial training experience.

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Friday 04 November 2011

Posted by The Coach on November 3rd, 2011

Power Clean
3 x 5 x 65-75-85% of 90% of 3RM

Post loads to comments

3 rounds for time of:
Hand Stand Push Up, 6 reps
Pull Up, 12 reps
16kg Double Kettlebell Walking Lunge, 18 steps

Post time to comments

Hannah Post WOD


23 Responses to “Friday 04 November 2011”

  1. Laila said

    I heard this song on the way to the Cell on Wednesday morning on Triple J, I swear this is the truth!

    This has to be The Cell’s theme song!!

    Stef Sifandos, YOU OWE ME!!! HOW GOOD IS THIS?????

  2. Michelle said

    Hahahaha…… Love this song 🙂

  3. Dave said

    You’re both participating in movember right? 🙂

  4. corbz said

    This “song” just epitomises modern day “music”

  5. Dave said

    5x 42.5 5x 47.5 5x 52.5

    6x dual 8kg dumbell press (no pushups due to shoulder injury)
    12x blue band pullups
    18x dual 16kg kettlebell lunges, tried a mix of rack position and farmers carry position, both sucked 🙂

    Props to Laila for finishing it off with good form, rest of us declined a little towards the end, or at least I did.

    More energy!

    • Laila said

      Thanks Dave. If I had to prioritise between good form and time, good form always comes first for me. Poor form = greater chance of injury, and no time in the world is worth that.

      Thanks to all for the support and encouragement in the last round…and the laugh Dave. “More energy”! 🙂

  6. Laila said

    Power Clean Wendler 2.1
    32.5/5, 37.5/5, 42.5/8

    WOD: As Rx’d = 9:05min

    A very slow and steady WOD this morning but so much fun.

    Confession: In the last round, I’m not sure my head was entirely touching the ground in the HSPU. In about 3 of the reps, only my hair would touch. In games conditions I’m pretty sure they’d be “no rep”.

    YEATESY!!!!!! Phenomenal effort and time this morning! You smashed it!! Guess the “light as a feather” philosophy is a winner 😉

  7. Ash said

    Power Clean Wendler 3.1
    5-5-9 @ 45, 52.5, 60

    WOD: As Rx’d = 3:43

  8. Will F said

    Still recovering from injury…
    Press 2.4 @ 20, 20, 20

    3 rounds for time of:
    Hand Stand Push Up, 6 reps – on wall with 2x abmat’s
    Pull Up, 12 reps
    16kg Kettlebell High Pull, 18

  9. Rhys said

    3:08 I think, Buterfly beats Kip, Rack beats by your side with lunges

  10. Robyn said

    2 x ab-mats for HSPU
    12kg kb – soo much easier holding them higher than side by side, felt off balance with them by my side, kept coming forward
    pull ups were awful (first time doing them since Primal Throwdown in June) and the HSPU should have been 1 ab mat with a plate underneath, not 2 ab mats..
    9.09 (maybe??)

    Thanks for the wod tonight guys – was a killer coming for a wod with a class full of people and not the comfort of an globo gym aircon..
    Back next week :)..

  11. Robyn said

    oh poop – and
    5 x 27.5kg – 5 x 32.5kg – 5 x 37.5kg

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