Wednesday, 28 September, 2011
Posted by Mandee on September 27th, 2011
13 responses
Warm-up: Spend 5 mintues BEFORE class and the first 5 minutes of class on a generic warm-up. Row/Run, light squat cleans, shoulder presses, etc...
Workout: "Santiago" Seven rounds for time of: 35 pound Dumbbell hang squat clean, 18 reps 18 Pull-ups 135 pound Power clean, 10 reps 10 Handstand push-ups Rob Orlando 28:59, Kristan Clever 39:33 (as Rx'd), Rebecca Voigt 46:21 (as Rx'd), Katie Hogan 70:20 (as Rx'd). Post time to comments.
Cool-down: Spend as much class time left rolling out with a foam roller to the lats, quads, and lower back
Powerlifting: A. Push-jerk 1.1.1.1.; Rest 2:30 x 4 B1: Barbell bent over row 5 x 12 @2121; Rest 10 seconds B2: Ring push-ups amrap -2 x 5 @1111; Rest 30 seconds C: For time - 1-5 Chest to bar pull-up ladder x 5
WOD Demo with Rob Orlando - video [wmv] [mov]
13 responses to "Wednesday, 28 September, 2011"
September 28, 2011 at 3:39 am
September 27, 2011 at 1:59 pm
September 28, 2011 at 12:22 am
Weight Rx'd, scaled reps down by half, scaled up on HSPUs with two 25# bumpers on each side.
Good suggestion Larry, my shoulders are still on fire.
September 28, 2011 at 1:43 am
September 28, 2011 at 1:52 am
As RXd = 34:53. Been feeling a little sorry lately so I tried to push it today for a fellow Ranger Buddy.
RIP and thanks for your Service Santiago!
September 28, 2011 at 2:50 am
September 28, 2011 at 3:46 am
September 28, 2011 at 7:28 am
September 28, 2011 at 8:07 am
49:05 as rx'd
God speed SGT Santiago. RLTW!
September 28, 2011 at 9:31 am
September 28, 2011 at 10:24 am
I will wear a new Lulu item to cheer me up! JUST KIDDING.
September 28, 2011 at 1:09 pm
September 29, 2011 at 12:25 am