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
Author: Ryan Savard
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.
New Online WOD Tracking!
You talked. We listened! Now you can track your WOD results online. Having trouble remembering when we did a certain lift or workout? Now you can use the key movements in the WOD to search for it and know your time to beat before you step in the door. So please, when you get home at night or the next day, log in your WOD times by clicking ‘WOD RESULTS’ over here to the right. Knowing your progress is key!
Open WOD 12.4
AMRepsAP in 12 min of:
– 150 wallball (20 to 10’/15 to 9′)
– 90 double unders
– 30 muscle ups
Record total reps
*3 singles for every double under
*3 pull-ups and 3 ring dips for every muscle up
Feel The Heat
via YouTube
Tim is one of the newest additions to the masters class, and also Trevor’s father. After a total knee replacement surgery, there wasn’t much hope of exercising again. He has proven that he’s still got it and now is moving faster than ever and feeling great. Tim is described most accurately with one word: resiliency. Keep up the good work Tim!