Monday 08 March 2009
Posted by The Cell on March 8th, 2009
Strength
Back Squat
5-5-5 reps
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WOD
“Helen”
3 rounds for time of:
Run 400m
24kg Kettlebell Swing, 21 reps
Pull Up, 12 reps
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40, 50, 55 kg backsquats
WOD
400m run, 21 swings 12 kg, 12 pull ups red band – 3 rounds
time : 11:41
20, 22, 25 kg backsquats
WOD
400m run, 21 swings 8kg, 12 pull ups purple band – 3 rounds
time: 14:34
back squat: 70/75/77.5
WOD: purple band, 20kg KB
13:19
always with the running on squat days!
Great work today people!!!
Stef
BS: 102.5, 105, 110kg
WOD: 8:14min As Rx’d
Matt Steed
BS: 50, 60, 70kg
WOD: 16kg KB; 9:09min
Subbed Overhead Squat 5,5,5,5,5,5 29kg – Quads still sore from Fridays squats.
WOD 3 rounds
400m run – still trying to get fluid movement using the POSE technique.
21x KB swings 24kg – these felt comfortable.
12 x Pullups – 1st 2 rounds all chest to bar then last round chin to bar.
BS: 100, 110, 120kg
WOD: 11.10min As Rx’d
I thought I sprinted like a cheetah until I scrolled up and saw Stef’s time. Then I realised I was slithering like a slug.
Considering anything sub 7 min’s for “Helen” is fire-breather territory Stef’s 8.14 is a great effort!
Jason
Back Squat 5-5-5
60/65/70 kg
“Helen”
Run 400m (treadmill)
21 Kettlebell Swings, 15kg DB
12 Pull Ups (purple band)
11:28
Back Squat 5-5-5
55/60/65
Helen
Run 400m
21 Kettlebell swings 15 kg DB – last round last 19 @10 kg DB
12 Pull Ups Blue band
12.02
Well done Biljana on your non stop pull ups
BS 120kg,125kg,130kg
WOD 9.24mins as Rx’d
Back Squat 5-5-5
45/50/52.2kg PB (whoo hoo)
Helen
Row 400m (instead of run)
21 Kettlebell swings 15 kg
12 Pull Ups Purple band
10.17
Well done to all those who I trained with this morning. I think we all did exceptionally well for 6am
Back Squat – low weight as I got ‘stuck’ in a broomstick squat! Painstorm kicked my leg’s ass!
26.5/27.5/30kg with a medicine ball for technique (thanks Jason!)
Helen
Run 400m
21 Kettlebell swings – 12kg
12 Pull ups – blue band
11.48
Goal was to beat 12 mins so happy about that one! Can understand why they call Helen the fire breather!