Friday, 27 April, 2012
Posted by Mandee on April 26th, 2012
34 responses
Warm-up: Group medball toss WITH BURPEE PENALTY! 2 Rounds: 10 Partner medball toss 10 Partner squat throws 10 Partner sit up throws Workout: A. Weighted Pull up - 15 Minutes to find a 1RM B. Three rounds for time of: Row 300 meters 20 Wallball shots, 20 pound ball 10 Pull-ups Courtney Modecki 8:26. Post time to comments.
Powerlifting: A. Hang Power Clean. Power Clean. Squat Clean. 1.1.1. x 4 sets; Rest 5:00 B. Squat Snatch 3 TnG reps @155# every 30 seconds for 5 Minutes. C1. 1 Arm Dumbbell Power Snatch 3 x 10 reps/alternating arms; Rest 2:00 C2. Box Jumps 3 x 3 MAX EFFORT attempts; Rest 2:00 WOD Demo with Courtney Modecki - video [wmv] [mov] [HD mov] ---
34 responses to "Friday, 27 April, 2012"
April 27, 2012 at 3:17 am
(Also) Good luck Jake!!!
April 27, 2012 at 12:51 am
3 rounds:
400m run
5 R arm DB snatch
5 L arm DB snatch
10 DB push ups
10 DB floor levers
10 DB thrusters
14:38 @ 30#
then accessory work:
1 min AMRAP full body hands to feet sit ups (that's my own name for it :) ) 2sets: 38 & 27
2sets: 2 lat pull downs focussing on engaging lays first and pulling all the way through to the thighs @ 50#, 10 DB curl and reverse press@ 15#
nice way to start the day!
Looks like Jake should go around noon today so we will keep you guys posted!!!! Keep him in your thoughts!!!
April 27, 2012 at 1:40 am
The one who speaks on his own authority seeks his own glory; but the one who seeks the glory of him who sent him is true, and in him there is no falsehood. John 7:18
April 27, 2012 at 3:01 am
April 27, 2012 at 3:56 am
Plus there are no burpees!
Go Jake Go!!!
April 27, 2012 at 4:33 am
April 27, 2012 at 5:08 am
April 27, 2012 at 6:19 am
April 27, 2012 at 8:44 am
I sort of muddled through the rest of it.
April 27, 2012 at 8:44 am
April 27, 2012 at 8:47 am
April 27, 2012 at 9:18 am
2+125m row Rxd @cutoff
Wallballs were harder to link at first, felt better second round, but ran out of time.
April 27, 2012 at 9:42 am
April 27, 2012 at 9:54 am
April 27, 2012 at 10:12 am
April 27, 2012 at 10:13 am
April 27, 2012 at 10:25 am
April 27, 2012 at 10:26 am
April 27, 2012 at 10:28 am
April 27, 2012 at 10:28 am
April 27, 2012 at 10:38 am
April 27, 2012 at 10:39 am
April 27, 2012 at 10:54 am
April 27, 2012 at 11:26 am
April 27, 2012 at 1:14 pm
April 27, 2012 at 2:21 pm
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