April 9, 2013
Skill – Review the Standard Kip and Butterfly Kip
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Angie
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats
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Roll Out
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Fittest Camera Man on Earth repping BOLT at the Final Four!
11 Comments
Archive for 'WOD'
April 8, 2013
EMOM – 10
Odd – 3 Heavy DL
Even – 25s ME Double Unders
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AMRAP – 7
STOH 3,6,9,12….
Burpees 3,6,9,12….
0 Comments
filed under: WOD
April 7, 2013
5 sets of 3 HSC + 2 Jerk
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200m Sprint x 8
r/r – 2min
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Couch Stretch
2 Comments
filed under: WOD
April 4, 2013
4 sets of
10 BB Lunges; r/r – 30s
8-12 Ring Rows; r/r -60s (elevate feet or wear a wgt vest if necessary)
45-60s Prone Plank; r/r – 60s
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21-15-9
KBS
Box Jumps
HRPU
–or–
13.5
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The Awesome Clean and Jerk Lady
4 Comments
filed under: WOD
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I’m famous! I have seen this picture everywhere! Shayne told me I was on twitter….my brother in law called me at work this morning to tell me I was on the blog….what next? The cover of People???
I LOVE IT!
Thank you, Matt. : ) -
My other favorite part of this picture (second to the AMAZING PR!) is the pure joy and excitement of everyone gathered around. If anyone asked me to describe the BOLT family, I would show them this
April 3, 2013
Complete as many rounds and reps as possible in 4 minutes of:
15 Thrusters 100/65
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
–or–
If you do not complete 90 reps in 4 mins, rest 4 min, and at 8min on the clock
2 RFT
400m Run
15 Power Cleans
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Mobility and/or Skill/Goat Work
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If attempting Saturday
CTB Pull Up skill work
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3 sets
3min Row for meters
r/r – as needed
0 Comments
filed under: CrossFit Games, WOD
April 2, 2013
Choose your work today based off of the day you will make your Open attempt. Thursday – Rest/Mobilize, Friday – Can do today’s WOD or Goat/Light WOD your Coach will help you with. Saturday – Today’s WOD
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EMOM – 8
3 DE DL @65%
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3 sets for total time
20 KBS
20 Burpees
40 Double Unders
r/r – 60s
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100 Sit Ups/TTB/GHDSU
4 Comments
Partition? Or no partition? That is the question.
That; and whether or not Bob Knight liked the shirt Steve sported.
I was wondering about the partitioning too. Do we do all 100 at a time or what? (I’ll be doing this at the house)
no partitioning
The rule for media anchors is that you must suit up….. Unless you’re sporting Bolt gear.
That is representing right there! Go Bolt!!!
Okay, enough about Steve. Angie, really?
I think “roll out” is appropriate after this WOD….or maybe crawl out!!
Is Angie for time and do you have to finish one before you move to the next?
yes and yes
Steve, you should replace Bob Knight. You’re way more engaging – and in much better shape. Phil – no partitioning was the modus operandi this morning. Good luck and try not to rip.
Two rips and no play makes Andy a dull boy
“Travel Angie”
100 HR PU
100 SU
100 Air Squats
No foam roller or lacrosse ball = bubbles as a substitute!