October 7, 2012
A1. Press 3-3-3-3-3
A2. Wgt Pull Ups 3-3-3-3-3; r/r-2min
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AMRAP – 10
5 HSPU
7 Power Snatch 135/95
9 Burpees w/lat jump over bar
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Starting back up Wednesday, Oct 10th @4pm!
8 Comments
Archive for October, 2012
October 4, 2012
Every 45s for 6min
2 Snatch @75-80%
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3 RFT
400m Run
30 Burpees
*20min cutoff
5 Comments
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Great video! Good work early morning crew! Death by burpees!! 13:24. I’m smoked!
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After watching this video, I forget about the soreness and focus on the great things happening in the “box” in Coppell. Thanks Matt for providing a sanctuary for a 50 something to feel welcomed and encouraged to be the best.
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Great job 12:00.. Had to go early today so I can make it to the Rangers game tonight! Dwight, that is awesome. I hope I can still do this in my 50’s for sure.. Snatch- 145#, WOD- 11:48
October 3, 2012
A1. Back Squat 1×5@80%, 3×3@85-90%, 2×10@65-70%
A2. Odd Sets – ME HSPU, Even Sets – Triple Broad Jump; r/r -150s
*For the 3×3 and 2×10 on part A1 go heavier than 9.21.12
B. 50 TGU – slow and steady, not for time
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Couch Stretch
5 Comments
filed under: WOD
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Matt, is the odd sets and even sets talking about the back squats? I’m going to do this at work and I don’t get the A2 part.
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A2 is always immediately following a set of A1. So it would look like this
BS 5reps@80%
ME HSPU
rest
BS 3reps@85-90%
Triple Broad Jump
rest
BS 3reps@85-90%
ME HSPU
rest
so on and so forth until you complete all sets of back squats
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When can we do AGU’s at bolt? American get ups…get up grab a beer, get up grab a snack…or the 1950’s version get up change the channel, get up change the channel. Of course I think my AGU’s is what got me in a weight “problem” in the first place. This would be more fun if it was with a stick on fire or something. Rant of the day by yours truly
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Deadlifts 165/135. Way to go, Matt on the barbell TGU!! I think you need to find a brave volunteer for the human TGU now!
October 2, 2012
A. DL 1×2 @85%
B. DE DL 3×3 @70%; r/r-120s
*If you could not perform last weeks sets of 3 @80% with proper form do not increase for part A. Neutral spine position is priority #1
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1000m Row
100 DU
10 C&J @60-70%
3 Comments
tags: Deadlift
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I happened across this on youtube last night: http://www.youtube.com/watch?v=RuRxpqP9BQY&feature=fvwrel
Just in case anyone needs any extra motivation… -
That was a good WOD.. I need to practice my DU’s more when I’m exhausted. I could barely get 10 in a row without messing up
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October 1, 2012
Floor Press 3-3-3-3-3
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AMRAP – 10
3 OHS 115/75
200m Run
6 OHS
200m Run
9 OHS
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*continue adding 3 OHS each round. Record/Post # of OHS completed
0 Comments
Yay, BOLT kids!! I’ll spread the word at school. Sad I can’t be there coaching!
Dude! Awesome video…can I be a “big” kid and come??? I bet they don’t have to do lateral burpees either! May just have to dress up like the bolt bear and workout ;). Haha!
Is anyone else still hurting from the 200 KBS Saturday?
@Chris- yes! I kept thinking it was from pull ups, blocked out those KB swings!
I think I might have wrote down my score wrong today.
Good job 6:30am class! Oh wait…it was just me…working out by yourself stinks! So much more fun with people! I can’t make fun of Matt when no ones there…he will make me do a completely different workout!
@Geoff – 5:15 was a little quieter today!
Not sure if that’s a good thing or bad thing Ash??? Lol!