Wednesday, 19 Jan, 2010
Posted by Mandee on January 18th, 2011
9 responses
Warm-up:
three minutes of 20 seconds of work, 10 seconds of rest, cycling through two movements- Jump squats and perfect push-ups
Workout:
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Compare to 100613.
Cool-down:
4 minutes of Trigger-point to the Triceps, (2 minutes per arm)
GOHEAVY WOD: Hang Squat clean: 1-1-1-1-1-1-1
"Yeah Burpees!" with Coach Mike Burgener - video [wmv] [mov]
9 responses to "Wednesday, 19 Jan, 2010"
January 19, 2011 at 1:29 am
January 19, 2011 at 2:32 am
PR by 3:46 from December 21st
January 19, 2011 at 3:02 am
January 19, 2011 at 6:16 am
January 19, 2011 at 6:31 am
Elizabeth is a magnificent c**t! This wod was a nightmare for me today. I came in hoping to get a sub 11, but after the first 15-20 cleans my enthusiasm took a dump. My head is pounding and I feel like I need to puke. I hate full squat cleans!
January 19, 2011 at 12:47 pm
Worked up to 200#
Great class by Russell.
January 19, 2011 at 1:40 pm
January 19, 2011 at 1:51 pm
January 19, 2011 at 2:16 pm
Worked up to 95#
Thanks Russell