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Friday 14 August 2009

Posted by The Cell on August 13th, 2009

Skill Work

Burgener Warm Up

WOD

4 rounds for time of:

10kg Wall Ball, 10 reps

45kg Hang Power Clean, 10 reps

Ring Dips, 10 reps

21″ Box Jumps, 10 reps

Run, 100m

Post time to comments

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This entry was posted on Thursday, August 13th, 2009 at 6:00 pm and is filed under wod. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

No Comments

  1. michelle says:
    August 14, 2009 at 6:58 am

    Warm up: 1km row, shoulder dislocates

    Skill work:

    Burgener x 1 with technique bar

    Medicine Ball Clean practice

    Jerk technique practice

    WOD: 4 rft

    5kg wall ball x 10

    32.5kg hang power clean x 10

    Ring dips (BB) x 10

    Small tyre jumps x 10

    100m run

    Time = 9:37

    Cool down, foam roller.

    Wall balls didn’t hurt as much as they usually do, except when I missed the target and the ball fell on my head :O

    HPC felt heavy, but all sets were completed unbroken.

    Will try the red band for ring dips next time.
    :)

    Reply
  2. Pete Yeates says:
    August 14, 2009 at 7:45 am

    Warm-up = Mobility drills, Row 1k, Burgener, Med ball cleans, Jerk drills, Hang power clean x 3 @ 20kg, 40, 45.

    WOD as Rx’d = 10:13

    Cool down on foam roller.

    Reply
  3. The Cell says:
    August 14, 2009 at 9:22 am

    Stef & Adam

    10min Airdyne +

    Yoga Complex (Salute to the Sun) +

    Mobility work

    Then:

    1). 5 rounds for time:

    40kg Snatch, 1 rep then perform OHS, 5 reps

    Muscle up, 1 rep then perform ring dips, 10 reps

    Pull ups, 15 reps

    10kg Overhead Medball lunges, 20reps

    10kg wall ball, 25reps

    12/10kg Sledge smashes, 30reps

    STEF = 31.35min

    ADAM = 34.12min

    Then:

    2). 6 rounds on every 2min

    50m Farmer carry (fast pace), 32 / 24kg KB’s in each hand

    50m return sprint

    50m return walk

    Then:

    2km Recovery Row

    Foam roller and stretch

    SS

    Reply
  4. Adam Piller says:
    August 14, 2009 at 2:38 pm

    stef the sledge smashes were 12/10 lbs not kg haha.

    Reply

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