Archive for December, 2011
Jump Rope Skill Work
– Faster singles, doubles, triples, etc
+
50-40-30-20-10
Wall Ball
Sit Ups
A. Back Squat 3-3-3-3-3
B. Russian Leg Curls 3×6-8
+
In 8 min
750 Row and then
AMRAP of
3 Wall Climbs
9 Thrusters 95/65
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185-205-225-235-235-Stayed with 235 cuz i am still rounding my back and I need to quite that!
3 rds plus 6 Thrusters -
125-135-145-155-160 New 3 rep PR!! (previous was 145) WOD: 1 round + 6 thrusters
@David – I’m impressed with your 3 rounds!! The wall climbs/thruster combination was tough!! -
I looked at the board this morning and realized it was actually only 2 rds plus 6 thrusters…my bad…Guess I’ll have to wait for some other WOD to impress you…
A. Push Press 3-3-3-3
B. Max Rep Dead Hang Pull Ups x 2
C1. BB Overhead Carry 40m x 4; r/r-10s
C2. 8 Candlestick-Burpees x 4; r/r-1min
+
Shoulder Mobility
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Great warm-up this morning Matt. Appreciate you putting the shoulder mobility work before the WOD.
400m Run
3 Rounds of
–5 Heavy DL
–10 Toes to Bar
–20 Double Unders
400m Run
2 Rounds of
–5 Heavy DL
–10 TTB
–20 Double Unders
400m Run
–5 Heavy DL
–10 TTB
–20 Double Unders
400m Run
Compare to 9.2.11
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5lbs of Fat vs 5lbs of Muscle
The scale alone is not an accurate representation of health and/or wellness
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23 minutes and change 185#DL. Great work this morning! You guys smoked the old man!
13:16 I think…