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Posted by The Cell on August 12th, 2009
Skill Work
Burgener warm-up
5 x 3 Power Clean + Front Squat + Jerk
WOD
1.) 3 rounds for time of:
Row 500m
60kg Thruster, 5 reps
If you have body armour or a weight vest, wear it.
Post time to comments.
2.) 100m sprints on the minute every minute for 10 minutes
Nice Snatch!
id hit it!
you have hit it!!
that was an overhead squat in one of last weeks wod
thanks for the awesome pics today stef – i love looking at myself, it looks good!
back to normal weights now:
3rft:
500m row
5 x 40kg thruster
=9:13
ergh.. i smashed the first row only to get off and have jelly legs. those thrusters were heavy.
then 10x100m sprints
no cell for me this morning, it was ‘home gym’ time
warm-up
stretches,pilates,yoga
1. bench press (perform a set every 3 minutes – 10 sets total)
reps 12,12,10,10,8,6,4,4,4,4
weight 50,50,60,60,70,80,90,90,90,90
2. 5 rounds for time of
8 hand stand push-ups
30 sit-ups
10.02mins (my sit-ups are stupidly slow)
3. 25 renegade man makers with 11 kg dumbbell for time (dont have any other dumbbells hehe)
5.33mins
stretch,pilates,yoga
Warm-up = 1k row, Mobility drills, Burgener, 5 x 3 Power clean + front squat + Jerk @ 20kg, 29, 29, 34, 34.
WOD = 45kg thrusters
Time = 7:30
Finisher = 100m sprint each minute for 10 minutes.
(I haven’t sprinted like this for a while and was happy to keep a constant pace each rep
)
Warm up: 1km row, mobility work, Burgener x 2
Skills:
5 sets of 3
Power clean + front squat + jerk
15kg round 1, 25kg rounds 2-5
WOD:
1. with 30kg thrusters
Time = 8:44
2. 10 x 100m sprints
Had lots of fun this morning!
Your sprints were super, Pete!
1k row, burgener
5×3 power clean + front squat + jerk 15kg bar
wod
1) 3 rounds for time
row 500m
25 kg thrusters, 5 reps
9:54
2) 100m sprint every min for 10 mins
Warm Up
Row 1000m & mobility drills
Skills
Burgener Warm Up x2 (stick)
5×3 Power Clean, Front Squat & Jerk with 15kg ladies bar
WOD 1: 3 rounds for time of:
Row 500m
35kg Thruster, 5 reps (Damn Heavy thanks Jase!)
8:38 min
WOD 2: 100m sprints – every minute on the minute for 10 mins
I survived the running – YAY!!
Rory : I’m just glad I get to see you in real life. You may be surprised but you look better than in your pictures!