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Upcoming Events
Oly-WOD Cert
REGISTER HERE (June 8-9, 2013) TESTIMONIALS This course is a practical workshop that ...
Workout of the Day
Jorge
30-24-18-12-6
Abmat Situps
15-12-9-6-3
Squat Cleans (155/110# or 65%)
Remember when it was warm?
Pushup Bookends
30 Pushups
10 Cleans
10 Box Jumps
10 Jerks
10 Box Jumps
10 Clean and Jerks
10 Box Jumps
10 Jerks
10 Box Jumps
10 Cleans
30 Pushups
135/95# for weight.
Compare to Jan.29/11 or July 2/10
Getting strong and looking good
Friday’s QOD
Many people say this is their favorite workout. Why?
Deck of Death
- Hearts = Burpees
- Diamonds = Situps
- Clubs = Pullups
- Spades = Squats
- Jokers = 500m row
Start by drawing the top card and do that many reps of the suit. For example, if you draw the 9 of Hearts, you’re doing 9 burpees. Face cards are all worth 10. The goal is to get through the whole deck as fast as you can. There is a 25min time cap.
Compare to June 20/12
This is what ‘taking 4 months off’ looks like
Hands up
30-20-10 reps
Overhead Lunges (45/25#)
Push Press (95/65 or 60%)
C2B Pullups
This one has your arms overhead from start to finish. Be efficient. Lock your arms out on the lunges. Drive through your hips on the push press. Kip like hell on the pullups. Save your shoulders. If you’re inefficient, this wod will be more slow and painful than it needs to be.
Brad is focussed.
