Monday, 11 June, 2012
Posted by Mandee on June 10th, 2012
13 responses
Warm-up: A. Junk Yard Dog B. 5 Minutes of Shoulder mobility C. Burgener warm up Workout: A. Clean and Jerk - 7 x 1 rep; Rest as needed between attempts B. 1/2 "Grace" - Clean and Jerk - 15 reps @135/95# for time C. Butterfly abmat sit ups - 50 reps, partition as needed Powerlifting: A. Back Squat 3-2-1-3-2-1; Rest 4:00 b/t sets B1. Russian step ups 3 x 4-5 reps/leg; Rest 2:00 B2. Reverse Hypers 3 x 8-10 reps; Rest 2:00 C. Ring L-sit hold 3 x amsap; Rest as needed between efforts WOD Demo with Caity Matter Henniger - video [wmv] [mov] [HD mov]
13 responses to "Monday, 11 June, 2012"
June 11, 2012 at 8:59 am
Matched my Clean PR
June 11, 2012 at 2:13 am
Out of his fullness we have all received grace in place of grace already given. John 1:16
June 11, 2012 at 3:14 am
June 11, 2012 at 5:08 am
B. :57 @ 65#
Thanks Tracey!
June 11, 2012 at 5:30 am
B. 2:02 rx'd- Thanks Mandee for counting!
June 11, 2012 at 7:18 am
:55 rx'd for 1/2 Grace
Thanks Tracey for the coaching! And jane for counting :)
June 11, 2012 at 8:08 am
June 11, 2012 at 12:17 pm
1 mile treadmill = 8:00
5 rounds:
with 90 seconds clock -
5 squat clean thruster with 50 lb dbs
max rep situps
rest 90 seconds
situps = 42,40,36,36,35 (189 total)
June 11, 2012 at 1:25 pm
June 11, 2012 at 1:59 pm
June 11, 2012 at 3:36 pm
June 11, 2012 at 4:59 pm
June 11, 2012 at 5:17 pm
15# pr