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Posted by The Cell on November 5th, 2010
Power Clean
3-3-3 reps
Post loads to comments
Then
“Jack”
Complete as many rounds as possible in 20 minutes of:
52.5kg Push Press, 10 reps
24kg Kettlebell American Swing, 10 reps
24″ Box Jump, 10 reps
Post rounds to comments
Active Hip – Get your knees out
Check out yesterday’s mobility wod in relation to the active hip article. Good stuff!
Kstr
WU = Supermans, Hollow rocks, Spinal rolls, Mobility
Parallette handstand pushups (band supported) 4 x 5
Planche progression passing through into L-Sit and back 4 x 5
Bulgarian ring dips 4 x 5
Front Lever Pulls 4 x 5
Kettlebell swings (36kg) x 50
WU – 100 x 16kg kb swings, mobility, CFWU
PC – 3/3/2 (ie F on 3rd rep) 60/70/77.5kg
WOD – as rx’ed 10 rds dead on the button
Biljana – dont forget Nikk (and Kris) today will ya??
Trained with some of the greats today, what a pleasure…
Warm up:
1000m row
400m run
Mobility drills
15-20mins of handstand / headstand practice
Then: UNTIMED
500m row
Then:
30-25-20-15-10-5 pull ups
15 sit ups all the way through
5-10-15-20-25-30 hand release push ups
Then:
Tabata hovers – 20sec/10sec – 4mins
Tabata Ring support with tuck sit – 20sec/10sec – 4mins
Stretch
SS
hahahahaha Andrew…You are so funny!
Strength – Power Cleans
3-3-3 @ 24kg across
WOD – “Jack”
Complete as many rounds as possible in 20 minutes of:
20kg Push Press, 10 reps
12kg KB Russian Swing, 10 reps
11″ Box Jump, 10 reps
16 rounds total
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