A1. Power Snatch 3 TnG reps x 4; rest 20 sec (building each set)
A2. Ring Dips – 10 x 4; rest 3 min
then…
4 sets for time of:
10 burpees AFAP
20 abmat sit-ups
30 double unders AFAP
rest 45 sec
Month: March 2012
Wild Ones
via YouTube
via YouTube
Think you’re man (or woman) enough for Ultimate Tak Ball?
There will be NO Friday evening classes tomorrow (3/23).
There will be a FREE Saturday morning class at 10am.
Members: Remember to record your workouts by clicking on the “Whiteboard” button up by the WOD for easy workout tracking in the future.
Open WOD 12.5
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters (100/65)
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Technique
Jerk 3-2-2-1-1 (Building to 1RM)
then…
AMRAP in 13 min
– 8 knees to elbow
– 10 push-ups
– 12 KB swings
Make You Feel That Way
Charles C. has been committed to the paleo lifestyle and higher intensity workouts for quite some time now. As he will tell you himself, cutting fat and building muscle are the only side effects to look forward to.. And they say never trust a skinny chef.
Links and links and links:
Cold Thermogenesis 6: The Ancient Pathway <– crazy thoughts from a doc that just might work
My Leptin Perscription <– more from Dr. Kruse
Bulletproof Coffee <– think I’m gonna try this one tomorrow
Science, Pseudoscience, Nutritional Epidemiology, and Meat <– Taubes tackling the latest red meat scare
Now read people!
Weighted Pull-ups 2-3 reps x4
– rest 3-4 min
then…
For time:
– 20 Burpees
– 30 Squat Cleans (135/95)
– 20 Burpees
Technique: Deadlift
then…
“Diane”
21-15-9 reps of:
– Deadlift (225/155)
– Handstand Push-up
Weighted ring dips 2-3 rest 3 min x 4
then…
7 rounds for total time:
10 pull ups
10 push ups
10 sit ups
10 supermans
rest 20 sec
If possible, go all out and unbroken through each round.