Monday, November 15, 2010

Rest Day

Mobility WOD

Strength
Squat
5-5-5(or more)
1st Working set @ 75% 1rm
2nd Working set @ 80% 1rm
3rd Working set @ 85% 1rm

WOD
Complete 10 pull-ups down to 1 pull-up while simultaneously completing 1 medball clean with wallball shot to 10 medball cleans with wallball shot.

You perform 10 pull-ups then 1 clean/wallball. Next round is 9 pull-ups and 2 clean/wallball. Continue until you do 1/10. Everyround should equal 11 total reps. A medball clean with wallball shot is performed by doing a medball clean into a full squat catch, then performing a 10' wallball shot.

*Pull Ups can be performed with both team mates at same time
*FOR WALL BALLS: Both Team mates stand side by side & go rep for rep
**Eg; Both team mates complete their 10 Pull Ups each then go to perform Wall Balls & will do 1 Wall Ball each, before going back to the bar & doing 9 Pullups each etc..

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9 comments:

  1. BrowneyNovember 15, 2010 at 6:45 PM

    For those who did the Holy Trinity, found this on Youtube, from the MOS games
    http://www.youtube.com/watch?v=PhGburUKhmI

    ReplyDelete
  2. nathan lowndesNovember 15, 2010 at 8:29 PM

    worked with james tonight.
    strength= 5@ 70kg
    10@ 80kg
    7@ 90kg
    w.o.d= 14:18
    happy did all my pull ups unbroken.
    well done james you helled in there mate.
    mitch and michael great job guys use blitzed it.
    use work really well together.
    good work on the hands sierraa. hehe.
    congrats dom on the pull ups mate.

    ReplyDelete
  3. CarlaNovember 15, 2010 at 9:20 PM

    Strength 5@25kg, 5@30kg and 5@35kg
    Worked with Justine, wod in 25.24
    Blue band for my pull ups.
    I'll try for a better time next.

    ReplyDelete
  4. BlairNovember 15, 2010 at 9:43 PM

    Back Squats
    5@32
    5@32
    5@32
    WOD:9.25 Blue band for Pullups

    ReplyDelete
  5. MichaelNovember 15, 2010 at 9:46 PM

    Back Squats
    5@100
    5@110
    5@115
    WOD 10:03 RXD

    Really happy with this time as the last time i did this individually i completed in 10:30

    ReplyDelete
  6. JamesNovember 15, 2010 at 9:46 PM

    Worked with Nathan tonight good job bud!

    Strength
    5@ 60kg
    5@ 70kg
    1@ 80kg

    Used many bands in the wod, it was busy in there tonight, most time on blue... 14.18 time, but felt as though a few wall balls were dodgy, gotta get my head in the accuracy part of the workouts, and walk that fine line between that and slowing the team down...

    ReplyDelete
  7. Justine PNovember 15, 2010 at 9:50 PM

    Teamed up with Carla
    Strength
    5@25
    5@30
    5@35
    Used orange band for pullups for 28 reps then to red band to complete sets.

    ReplyDelete
  8. seirraaNovember 16, 2010 at 11:10 AM

    Back Squat
    5 @ 40kg
    5 @ 50kg
    5 @ 60kg

    WOD with Andrew 22:35
    Andrew scaled to ring pull ups
    I tried to do most of this WOD without the band, i used the yellow for a couple of reps on the first few rounds, for the rest i just got as high as i could without the band. Ripped my hands to shreds :(

    ReplyDelete
  9. MitchNovember 29, 2010 at 2:27 PM

    Squat
    5 @ 100kg
    5 @ 110kg
    10 @ 115kg

    WOD - worked with Michael
    10:03 as RXD

    ReplyDelete

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