WOD 12/22/10
AMRAP in 10 minutes of 10 each Push Up/Jack Knife/Squat Jump
10 minutes to work up to 1 rep max on Split Jerk + Pigeon pose
5 RNFT of 3 Split Jerk (80% 1rm) + 20 seconds rest + 10 Towel Pull Ups
5 RFT of 6 HSPU (pike) + 15 Weighted Sit Up
712 Fifth Avenue Brooklyn, NY 11215
Now that is a beautiful, beautiful thing! Bring on January 2nd!
Bring jan second! Bring it!
Looks great!
12 Days Christmas
(example: 1st round – 1 DL; 2nd round – 2 Push Ups, 1 DL…)
1 Dead Lift @ 95 lbs
2 Push Ups
3 Shoulder Press @ 95 lbs
4 Burpees
5 Box Jump (24″)
6 Air Squats
7 Sit Ups
8 Kettle Bells Swing (24KG)
9 Ring Dips
10 Ring Pull Ups
11 Ring Knee to Elbow
12 Hang Power Clean
Time: 28:02
Oh, here’s that Shannon Sharpe article that Sue was talking about http://on.wsj.com/e5VOUI
“Burpees are a grueling exercise which requires one to drop into a squat position with hands on the floor, then kick back into a push-up position, and then get right back up going through a squat to stand.”…geez, maybe we should try these haha
WOD today was tuff, new PR; hopefully I can build on it!
Congrats Luis.. This is just the beginning. Many new PR’s coming in 2011:)
Really proud of you Barb you have really come a long way in a short amount of time. Keep up the good work!
FANTASTIC job, noon class! You guy seriously killed it. I’m very impressed.
My WOD:
2000m row warmup:
1st 500m = 15s/m
2nd 500m = 20 s/m
3rd 500m = 25s/m
4th 500m = 15 s/m
Total: 7:51
10 min AMRAP of:
10 pushups
10 jackknifes
10 squat jumps
Total: 10 rounds + 10 pushups and 10 jackknifes
Clean and Jerk
65# x 5 WU
85# x 5 WU
1-1-1-1-1
105 – 115 – 125 – 145 – 150(PR)
Kept cleaning:
155 – 165 – 175 – 180(F)
Glad to hit that after having some injuries with my serratus anterior for the past few months. There was some discomfort, but nothing serious. Psyched about that.
# RNFT of:
3 Jerks @ 115#
10 towel pullups
Felt good.
Overall today was great, I’m still getting over this stupid cold that I’ve had for a few days, but I needed to get in today because I won’t be in for the next few days. Anyway, once again, you guys all ROCKED the nooner today, I can’t wait to see you all again on January 2nd at the NEW BOX!!! WOOPWOOP!!!
Coach CanaDan
Hello everyone Marina and i really enjoyed this one fun fun! I had the luxury of working outside for this one and the weather was so nice about 72 degrees.
“SNATCH TRAINING / MINI WODS”
Group Warmup: Burgener Partner Drills x 10 each
Technique & Development: Hang Power Snatch
1. Burgener Warmup x 5 Reps each mvt / PVC; Review pull from Mid Thigh/Pockets
2. Warmup Sets: Coach lead in unison
A1: Snatch High Pull (Mid Thigh); 6 Reps; 3 Sets; 30 Sec Rest
A2: Hang Power Snatch; 6 Reps UNBROKEN / FAST; 3 Sets; 30 Sec Rest
A3: Overhead Squat @ 31X1; 6 Reps; 3 Sets; 30 Sec Rest
Conditioning:
5 MIN AMRAP
5 Hang Power Snatch
10 Wall Ball Shots Ryan 5.1 Marina 5.0
REST 2 MINUTES
2 MIN AMRAP
UNBROKEN SETS OF 10 DOUBLE UNDERS Ryan 5 Marina 1
REST 1 MINUTE
5 MIN AMRAP
5 Overhead Squats
10 Box Jumps Ryan 5.1 Marina 5
REST 2 MINUTES
2 MIN AMRAP
UNBROKEN SETS OF 10 DOUBLE UNDERS Ryan 5 Marina1
10″
Group Warmup:
3 Pull Ups, 3 Push Press, 6 Push Ups, 9 Alt Lunges, 100 M Jog x 3.
Technique & Development:
STATION 1: TEMPO LEAD BY COACH IN UNISON
A1: DB SPLIT SQUATS @ 31X1; 8 Reps Each Side; 3 Sets; 30 Sec Rest
Adding weight as perfected. Goal is 1/3 bw per hand!
A2: Hip Mobility Stretch; 30 Sec Each Side; 3 Sets; 30 Sec Rest
STATION 2: TEMPO LEAD BY COACH IN UNISON
B1: DB SEATED OH PRESS @ 31X1; 8 Reps Each Side; 3 Sets; 30 Sec Rest
B2: Shoulder Mobility Stretch: 30 Sec Each Side; 3 Sets; 30 Sec Rest
WOD: FOR TIME
25-15-10
Push Press (115/75)
Walking Lunges (each leg)
Sit Ups
Times: Ryan 9:23 RX 115 Marina 7:00 53#