Entries from April 22, 2012 - April 28, 2012
4-27-2012
Thursday, April 26, 2012 at 09:56PM Get to work!
Buy-in: Leg and arm swings, mobilize what aches, 2 suicides, Turf Work 20 meters: walking lunges, high knees, low knees, bear crawls, broad jumps
WOD: "The Ian"
For time: 21-15-9 of the following
Bench Press 115/65
Box Jumps
Wall Ball
Double Unders
Toes to Bar
Thursday 4.26.12
Wednesday, April 25, 2012 at 10:02PM Buy In: Tabata high fives. 40 meters burpee broad jumps. 2 suicides.
German Volume Training
complete 10 sets of 10 in circuit fashion of:
Push Ups
KB Curl+Press+Overhead Squat (hold KB in one hand, arm locked-out overhead. 10 reps each of curl,press,squat. 5/side or alternate per round). Oh yeah, and GET YOUR HIPS BELOW YOUR KNEES.
Post time/load to comments. (this is going to suck).
Wednesday 4.25.12
Tuesday, April 24, 2012 at 08:39PM Buy In: Clean Progression w empty barbell. 5 reps: High hang, mid-thigh hang, below the knees hang, liftoff, power clean.
Power Clean 3x2@ 45,55,65%
Squat Clean 3x2@ 55,65,75%
Squat Clean and Jerk (2:1) 3 sets- 65,75,85%
Squat Clean and Jerk (1:1) 3 singles
Back Squat 2 sets of 8@65%
Tuesday 4.24.12
Monday, April 23, 2012 at 07:59PM Buy In: Run 400 meters. Tabata Hollow Rock. Downdog progression x 3.
20 Minutes of "Hell-en"
Run 400 Meters
12 Pull ups
21 KB Swings
post total + partial rounds to comments
