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Dynamic effort bench 8 x 3 @ 50% + green & purple bands, rest 1 minute.
rest, then…
“Nate”
Complete as many rounds as possible in 20 minutes of:
2 Muscle ups
4 HSPU
8 KB swing 32kg
Post loads and rounds to comments.
“Do what you say so others will say what you do.”
- Robert H. Connelly
Saturday 191111
Posted on November 19, 2011 by admin. Filed under Exercise
Dynamic effort box squat 12 x 2 @ 50% + green & purple, rest 1 minute.
Speed pulls 6 x 1 @ 50% + green & purple, rest 1 minute.
rest, then…
3 rounds of:
Run 400m
30 GHD situps
30 Hip extensions
Post loads and time to comments.
“Chance favors only the prepared mind.”
- Louis Pasteur
Friday 181111
Posted on November 18, 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 [...]
Thursday 171111
Posted on November 17, 2011 by admin. Filed under Exercise
Max effort floor press 1, 1, 1, 1.
rest, then…
5 rounds of:
3 Wall climbs
6 DB clean and press 20kg (15kg)
9 Push up release
Post loads and time to comments.
“What we do today, right now, Will have an accumulated effect on all our tomorrows.”
- Alexandra Stoddard
Wednesday 161111
Posted on November 16, 2011 by admin. Filed under Exercise
Max effort box squat 1, 1, 1, 1.
rest, then…
Complete as many rounds as possible in 10 minutes of:
7 Squat 100
7 c2b pullups
Post loads and rounds to comments.
“You are what you think. You are what you go for. You are what you do!”
- Bob Richards
Tuesday 151111
Posted on November 15, 2011 by admin. Filed under Exercise
“Jackie”
For time:
1000 meter Row
20kg (15kg) Thruster, 50 reps
30 Pull-ups
rest, then…
10 rounds of:
100m Sprint
rest 1:1
Post times to comments.
“The state of your life is nothing more than a reflection of your state of mind.”
- Wayne Dyer
Monday 141111
Posted on November 14, 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 [...]
Sunday 131111
Posted on November 13, 2011 by admin. Filed under Exercise
Strict pullup 5 x max, rest 90 seconds
Knees to elbows 3 x 15, rest 1 minute
Dynamic effort bench 7 x 3 @ 65% + green bands, rest 1 minute.
rest, then…
Row
5 x 500m
Rest 1:2
Post loads and time to comments.
“Remember that not getting what you want is sometimes a wonderful stroke of luck.”
- Dalai Lama
Saturday 121111
Posted on November 12, 2011 by admin. Filed under Exercise
Dynamic effort box squat 10 x 2 @ 65% + green bands, rest 1 minute
rest, then…
For time:
21-15-9
Burpees
Front squat 70kg (50kg)
Post loads and time to comments.
“A person without a sense of humor is like a wagon without springs. It’s jolted by every pebble on the road.”
- Henry Ward Beecher
Friday 111111
Posted on November 11, 2011 by admin. Filed under Exercise
Max effort incline bench 1, 1, 1, 1.
rest, then…
For time:
15-12-9-6-3 reps for time of:
Power clean 60kg (40kg)
15 metre handstand walk
Post loads and time to comment.
“People only see what they are prepared to see.”
- Ralph Waldo Emerson
