Tuesday 12-4-12
“Dead Waiter Running” 5 RFT: Run 200M 15 Deadlifts (155/115#) DB Waiter Walk- 60ft per arm (35-45/15-25#) 15 Push Ups […]
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Monday 12-3-12
Haikus are easy. But sometimes they don’t make sense. Refrigerator. ___ Press 1-1-1 Push Press 3-3-3 Push Jerk 5-5-5 Take about 3 minutes between each lift. The goal is to keep progressing up in weight as you move from one type of lift to the next. The exception may be from push press to jerk […]
Friday 11-30-12
Strength: Deadlift Every 15 seconds for 5 minutes (21 total reps): 1 Banded Deadlift @50% 1RM +red or blue band. Floor Press 3-3-3-3-3 (rest 2 min btwn) Midline: Weighted Sit Ups (25/15#) Hug a Twinkie Turkish Get Ups (44/20#) 60 seconds of max reps of each. Rest 30 seconds between. x3 […]
Thursday 11-29-12
Cindy AMRAP 20 Min: 5 Pull Ups 10 Push Ups 15 Squats OR Mary AMRAP 20 Min: 5 Handstand Push Ups 10 Pistols 15 Pull Ups […]
Tuesday 11-27-12
20 Min to find 1 RM Power Snatch ___ For Time: 15-12-9-6-3 Power Snatch (95/65#)* Burpee *or 50% of 1RM. Here’s another WOD demo for you. I cringe when I watch this. My power snatch is horrendous! Note the wide stance to receive the bar instead of dropping my hips down. Brutal huh? Well, some […]
Monday 11-26-12
Here’s a nice little “Welcome Back” Chipper for you guys! Hope you all had a Happy Thanksgiving!! For Time: 30 Wallballs 80 Double Unders (sub tuck jumps) 20 KBS (heavy) 30 Toes to Bar 50 Lunges 50 Pull Ups 20 Burpees Here’s an old video I found of me completing this WOD. For those of […]