Wednesday, 4 April, 2012
Posted by Mandee on April 3rd, 2012
7 responses
Warm-up: 4 Minute Row 30 Second @ easy pace 10 Second @ sprint pace 3 Rounds: P1: 3 Med ball squat clean wall ball shots P2: Rest Workout: Five rounds for time of: Run 600 meters 95 pound Squat clean thruster, 15 reps Post time to comments. Powerlifting: A1: Shoulder Press 5 x 3-4 reps @21x1; Rest 3:00 A2: Deadlift 5 x 3-4 reps @11x1; Rest 3:00 B1: HSPU 5 x amrap; Rest 1:00 B2: Weighted Back Extensions 5 x 8-10 reps; Rest 1:00 WOD Demo with Laura Dziak - video [wmv] [mov]
7 responses to "Wednesday, 4 April, 2012"
April 3, 2012 at 3:07 pm
April 3, 2012 at 3:10 pm
And he said to them, "Follow me, and I will make you fishers of men." Matthew 4:19
April 3, 2012 at 3:39 pm
April 4, 2012 at 2:24 am
S/W
Bench Press
Build up to a 2 rep max in 10 min = 245
4 sets max reps Bench press at 225lbs = 3, 2, 2, 2
4 sets max reps Bodyweight Bench Press = 10, 7, 7, 6
WOD
5 rounds
600m run
15 squat clean thrusters 95/6
RXd = 27:38
Remember this today during the WOD:
Energy and persistence conquer all things. -Benjamin Franklin
April 4, 2012 at 4:20 am
Hey guys, I'm selling Smoked Boston Butts for $35, from now through the 15th.
I've posted a sign up sheet on the bulletin board at CFHSV. They weigh 6-8lbs and they'll be ready for pick up on the 21st.
If you want one, just put your name and other info on the sign up sheet, and you can get me the money between now and the 15th. If there are enough of you interested, I'd be happy to meet you all at CFHSV on the 21st to get your Smoked Butt to ya!
The fundraiser is support for a group of us that are going to Africa (Kenya) to an orphanage in August.
Here's the link to the place where we will be going:
http://www.mikeedenministries.org/
Thanks!
April 4, 2012 at 8:41 am
April 4, 2012 at 10:37 am
26:30 scaled (300m/75#)