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Thursday 17 December 2009

Posted by The Cell on December 16th, 2009

Running Drills

Stable Arm Drill 2 x 25m

Carioca 2 x 10 each direction

Exaggerated Foot Pulls, 3 x 10 each side

Wall Drill, 3 x 20 each leg

Run Throughs

2 x 1.30 min repeats (or 400m) @ 103 cadence

1 x 6 mins (or 1 km) @ 92 – 94 cadence

WOD

3 rounds for time of:

Run 400m

Body Weight Deadlift, 15 reps

Burpee, 20 reps

Post time to comments

Running Shoe Technology (mov)(wmv)

Tags: , , , ,
This entry was posted on Wednesday, December 16th, 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:
    December 17, 2009 at 8:17 am

    Oh no!!! I slept though my alarm…… sorry guys!

    Reply
  2. michael a says:
    December 17, 2009 at 1:06 pm

    warm up;skipping,x/fit x1rnd,pose.

    wod;3rnds-400mt run

    15 d/lifts(90kg)

    20 burpees

    Reply
  3. michael a says:
    December 17, 2009 at 1:06 pm

    forgot time 17.44

    Reply
  4. Brett says:
    December 17, 2009 at 6:02 pm

    Warm Up – 5 min skipping, 1 crossfit rnd, pose running, 800m + 400m run throughs

    Wod As Read-

    400m run

    15 Deadlifts (70kg)

    20 Burpess

    =11.47

    Absolute killer, still struggling

    Reply
  5. Adam Piller says:
    December 17, 2009 at 7:51 pm

    nice one tonight, felt a bit like “escape from the cell” in terms of intensity and time taken

    wod as rxd 11.03mins

    absolutely stunning effort from Biljana tonight – as rxd!! good work.

    Reply
  6. Biljana says:
    December 17, 2009 at 9:25 pm

    Warm Up – skipping, CF Warm Up x 1 round, Mobility Drills

    Pose Rund Drills & Run Throughs

    WOD

    3 rounds for time of:

    Run 400m

    Body Weight Deadlift (85kg), 15 reps

    Burpee, 20 reps

    Completed as Rx’d – 21:10 Woo Hoo!!! Happy with that! :)

    Thanks Adam!! Really cool to train with you and Brad tonight! :) Mentally tough to get through this one – especially with my goat the Burpees but helped with all the encouragement from you guys & Steve & Stef.

    Reply
  7. Will F says:
    December 21, 2009 at 9:37 am

    WOD

    3rnds for time of:

    Run 400m

    45KG Deadlift x 15

    Burpee x 20

    17.14

    Reply

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