KettleBell Swings, 3 sets of 7 reps 2pood/1.5 pood
Rest as needed
Partner WOD-Sandbag run 200 mtr, Max Knee 2 Elbows, 4 rounds
Of interest:
16 Responses to “Friday the 26th of March, 2010”
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chris – give ‘em hell at sectionals…
Chris, Crush it!
Bench
115 x 5
135 x 5
155 x 5 +4
Ring dips
4×7
Metcon
sledge pull 135# – 1 length (SP)
10 burpees
SP
10 Sledge hammer Swings
SP
10 Situps
1
SP
10 Box Jumps
x2
6:58
Abwheel
3×10 knees
1.5 Pood – 7 KBS/7 Goblett Squats x 3
1st Rd – no drops
2nd Rd – 1 Drop
3rd Rd – 1 Drop
Partner Wod – 51 Knees to Elbow
Looking forward to being at CF305 week of April 5.
Recently purchased more copies of Primal Blueprint and passed them on to a few of my fellow retirees. I’m getting some funny looks and attitudes. Not many older guys get fired up about eliminating bread, grains, and processed foods.
One hour spinning class (approx 600 calories) this morning, then 1.5 mile walk, core exercises, and 30 tricep dips.
Tom,
How is the book? I havent read it yet, but i love his website.
joseph
Thanks guys… Dead tired today. Hitting the rack early so I can declare all-out jihad on the sectionals tomorrow.
I’ll see you guys in 2011 when my body recovers.
kick ass partycop!
Good luck, Chris. I am sure you will do well. Those look kind of fun until the second day. I agree with you that I would rather run headfirst into a wall than to do that sumo AMRAP.
Badly needed rest day for me.
Good luck Chris!
Joe, the book is solid. Nutrition and exercise guidelines are well researched. Controversial. Worth a read.
Rock it out Gruber…
4 rounds of 5 reps-
275# DL
195# Bench
35# Weighted DH PullUps
9:25
Then HPC and HSPU- 7,7,5,5,3 NFT
Debo- why 2012?
…guys I was just gonna comment on the “basic” circus PLANCHE ROUTINE…but go sectionals…
National Overtraining Day
10 am
10×400 meters on 3 minutes
88,85,83,81,80,80,81,82,83,84
1:30pm
Snatch
75×3,95×3,115×3,135×1,135×1,165×1
Lots of fails on the 135′s, legs dead. Barely got 165 on 4th attempt.
21-15-9 burpees/pull ups
3:59
6:30pm
200 meter 36# sandbag run/knees to elbows w/Fox
4 rounds
59k2e, 7:52
7:15pm
200 meter 80# sandbag run x4 w/Alex
GO GRUBER! I want forehead calluses from headbanging. Alex-mastering floor teaching is difficult. Take your time and learn correct posture.
Good Luck Chris. Look out for my good friend Rob Keeling. He’s competing tomorrow too! WODs look BADASS!!!!
10×400 1:1
Snatch
115×3
135×3
155×3
165×3 (missed last one)
165×3 (missed last one)
21-15-9
Burpee/pullups
3:10
PTP workout 8
Kb swingx7, LH Snatch x7, RH Snatchx7
Ran with Dan 80lb sandbag 8:36 68 K2E