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Rest Day
Work a weakness
Mobility WOD…..
Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and [...]
Tuesday 291111
Posted on November 29, 2011 by admin. Filed under Exercise
For time:
225 pound Deadlift, 21 reps
Handstand walk 21 meters
225 pound Deadlift, 15 reps
Handstand walk 15 meters
225 pound Deadlift, 9 reps
Handstand walk 9 meters
Post time to comments.
“It does not matter how slowly you go as long as you do not stop.”
- Confucius
Monday 281111
Posted on November 28, 2011 by admin. Filed under Exercise
Dynamic effort press 8 x 3 @ 50% + purple bands, rest 30 seconds x 4 then 1 minute x 6
Press 3 x 15, rest 1 minute
rest, then…
“Elizabeth”
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post loads and time to comments.
“For anything worth having one must pay the price; and the price is always work, patience, love, self-sacrifice”
- [...]
Sunday 271111
Posted on November 27, 2011 by admin. Filed under Exercise
Dynamic effort box squat 10 x 2 @ 50% + purple bands, rest 30 seconds x 4 then 1 minute x 6
Deadlift rack pulls from below knee 6 x 1 @ 50% + quaded purple bands
rest, then…
Hang clean 5 x 2, rest 2 minutes
then…
Zercher squat 3 x 15, rest 1 minute
GHD hamstring drops 4 x [...]
Saturday 261111
Posted on November 26, 2011 by admin. Filed under Exercise
Rest Day
Work a weakness
Mobility WOD…..
Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and [...]
Friday 251111
Posted on November 25, 2011 by admin. Filed under Exercise
Complete as many rounds as possible in 20 minutes of:-
8 Hang DB squat clean thruster 20kg (15kg)
12 Pushups
18 Box jumps
Post rounds to comments.
“The best investment anyone can ever make is an investment in oneself!”
- Patrick Driessen
Thursday 241111
Posted on November 24, 2011 by admin. Filed under Exercise
Max effort bench 1, 1, 1, 1.
rest, then…
“Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post loads and time to comments.
“Success isn’t something that just happens – success is learned, success is practiced and then it is shared.”
- Sparky Anderson
Wednesday 231111
Posted on November 23, 2011 by admin. Filed under Exercise
Max effort reverse band squat 1, 1, 1, 1.
rest, then…
5 rounds for time of:
3 Hang power snatch 60kg (40kg)
6 Power snatch 60kg (40kg)
9 OHS 60kg (40kg)
Post loads and time to comments.
“The thoughts we choose to think are the tools we use to paint the canvas of our lives.”
- Louise Hay
Tuesday 221111
Posted on November 22, 2011 by admin. Filed under Exercise
Rest Day
Work a weakness
Mobility WOD…..
Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and [...]
Monday 211111
Posted on November 21, 2011 by admin. Filed under Exercise
Complete as many rounds as possible in 15 minutes of:
3 Thrusters 80kg (60kg)
21 Double unders
Post rounds to comments.
“The poor, the unsuccessful, the unhappy, the unhealthy are the ones who use the word tomorrow the most.”
- Robert Kiyosaki
