Friday, 22 July, 2011
Posted by Mandee on July 21st, 2011
18 responses
Warm-up: Max distance med-ball toss followed by 10 minute double-under drill Workout: 2010 Northwest Regional Event 1 Three rounds for time of: 135 pound Overhead squat, 10 reps 50 Double-unders Cool-down: Instructor led group cool down Powerlifting: Kettlebell Straight Leg Deadlifts Kettlebell Goblet Squats Kettlebell Swings Max Effort Deadlift from raised platform/pins 5 x 5 Belt Squats(Sumo-stance) on Plyo-Boxes 2 x 12 Reverse Hypers (heavy) 2 x 12 Back Extensions on GHD (w/band) 45# Plate Grip Strengthening Carries followed by Kettlebell/Dumbbell Shrugs (banded x 3) "Tabata Swimming" with Chris Michelmore and Brian Nabeta - video [wmv] [mov] Chris Stowe and Chris Martirano on today's WOD - video [wmv] [mov]
18 responses to "Friday, 22 July, 2011"
July 21, 2011 at 1:52 pm
July 21, 2011 at 2:05 pm
http://www.facebook.com/photo.php?pid=31665111&l=fc57ce04ad&id=1378851421
July 21, 2011 at 2:29 pm
Tracey....you're a meathead too, don't forget your roots!
July 22, 2011 at 12:23 am
July 22, 2011 at 12:42 am
Scaled to 95 pounds
July 22, 2011 at 2:12 am
July 22, 2011 at 2:47 am
OHS got amazingly difficult in rounds 2 and 3!
July 22, 2011 at 4:11 am
July 22, 2011 at 4:21 am
THE BACON BOMB ROCKS!!
Scaled OHS to 115 lbs.
Scaled Double unders to 150 single's
6:30
SOLID WORK BY EVERYONE AT 0600!
July 22, 2011 at 5:16 am
July 22, 2011 at 5:40 am
The link is below.
http://www.TakeThemAMeal.com/meals.php?t=PFJW9789
Recipient Last Name: Jarrett
Password: 321
July 22, 2011 at 7:03 am
July 22, 2011 at 7:53 am
July 22, 2011 at 8:05 am
There is a Clean workshop tomorrow that Coach DB is teaching! You can sign up in MBO to reserve your spot. We hope to see you there!
July 22, 2011 at 8:46 am
July 22, 2011 at 10:58 am
Had to do this one at Rich's place. OHS were solid, but I need to get more efficient with double unders when I'm fatigued.
July 22, 2011 at 12:51 pm
July 22, 2011 at 2:29 pm
Same here, Robert.... Going to have to get my own rope... The wrong length alone can ruin your mojo!
OHS unbroken in Rd 1&2, and 5/5 in Rd 3.... But fell apart on the DU's