Thursday
Mar192009
Don't do this at home!
Thursday, March 19, 2009 at 8:39PM ;)
10 am class - Mom friendly :)
Warm-up: CFWU 3x10
WoD:
I. Practice Overhead Squats for 10-15 minutes. If your OHS is solid - work up to a moderately heavy set of 5.
II. How many rounds can you do in 10 minutes of:
20 Box Jumps
15 Sit-ups
10 Pull-ups
Advanced
Warm-up: Ring series - start with as simple as Knees-To-Elbows to Skin The Cat to Pull-out to Tuck L-pullup. Nothing exact - we'll play with that for 10-15 minutes.
I. Snatch Push Press + Overhead Squat - heavy single.
If you're a splitter - Sn PP from Split and then practice Overhead Split Squats
II. Hang Snatch + Snatch - heavy single
III. Sn Shrug 3x5 reps @ 100% of II + 10 kilos.
IV. Weighted Back Extensions & Box Jumps 5x5
;)
Justice flying from bar to bar! Don't try it at home!
Reader Comments (6)
Ok I won't try that at home...or anywhere else!!
Modified WOD- I. Light deadlifts II. Box jumps/sit ups/double unders- 3 rounds
not feeling it today, but still did the workout. not my best performance though.
My first time to the heavy lifting noon class. I look forward to more.
BW 220! Awesom-O!
Back sore, arms sore, upper back sore. Abs feel good. Missing something?
10 am - bouldering 45 mins (plus pull-ups and rows multiple sets throughout climbing)
Played around on the rings with noon class. Fun.
Muscle Up to Back Roll to Inverted hang to Skin the Cat Pull-out to L-pullup was the most complicated drill for me.
2pm - Tumbling. Handstands, Cartwheels - finally getting the one armed solid - both lead and rear hand. Good! Round offs, backhandsprings and started the back tucks - back rolls, floor jumps and drills, plus spotted tucks of tumble track. Excellent. Felt beat.
3 pm - Skipped the ring stuff for obvious reasons ^^
I. Snatch PP + OHS - heavy single: 95, 135, 165, 185, 205 miss.(tired, so didn't put enough effort in it)
II. Hang Sn + Snatch - heavy single: 95, 115, 135, 155, 165 Getting used to the new Rogue shoes.
III. Snatch Shrug (with dip drive) 185 x5 x3 sets. No straps (forgot where I put 'em :)
IV. Back extensions & DB Bench Press:
BE: BW, +25, +25, +45, +45
BP: 55's, 60's, 70's x3 sets
Good day. Resting tomorrow. Driving out to Gainesville in the afternoon for Kristin and Taylor's wedding!!!
Congratulations K&T!