Every minute on the minute for 20 minutes:
5 dumbbell deadlifts, 5 dumbbell hang power cleans, 5 dumbbell thrusters.
Load is 45% of bodyweight, no drops allowed!!!!!
If you cannot complete the needed work in one minute, complete as many rounds as possible in 20 minutes.
Of interest:
- What are you listening to these days? What’s your favorite music to work out to? Bring your mp3 player in with a 305 playlist and we’ll plug you in.
- Coach Rut’s blog
- Ever heard people talk about Growth Hormone? Brian McKenzie’s Opinion
as of a few weeks ago ive been going back to live music. sonic youth, poison, gang of four, fugazi. but for working out i like heavy german gabber
I’m more of Dutch gabber guy myself, but I also see the merits of the harsher German sound. Oinken in De Koinken!
I caught Pete rocking out to Stevie B recently – not that there is anything wrong wtih that. Spring love, man.
home WOD 95# bar, 5 sdlhp, 5 hang cleans, 5 thrusters. 20 min AMRAP 13 1/2 rds. Hated every single second of it. Tried to go on the minute and could not. couldnt wait for the clock to finish. Blaming the metal plates, grip, music, etc.. Would rather do lumberjack twice than this one again. Need a day off.
I’ve been working on three large winter storm damaged pine trees for four days. About 2 1/2 hours each day. Using a hand saw. Great workouts. Lifting, pulling, pushing, sawing, climbing. Whipped. Followed by a cold beer.
One hour spinning class yesterday (630 calories), one & 1/2 mile walk. Good 3 day weather stretch (70’s) coming up in Wisconsin, so my attention will now turn to striking the golf ball. Retirement is a good thing.
Will this improve your Fran time?
phish (no, I’m not a vegan!), grateful dead, umphrey’s mcgee, wilco, my morning jacket, black keys (fillmore 4/18), heavy pets (culture room 5/8) — These bands will NOT improve your Fran time
dumbbell bear: rounds 1-5 and 11-15 @ 35lbs (7 missed thrusters), rounds 6-10 and 16-20 @ 25lbs
i can support weezy’s music suggestions but only for a post-wod cooldown. maybe burn some incense, dim the lights, and do some ommm’s.
this morning’s tunes would have been complete with mdma and glowsticks.
i vote for rap, or any sort of teenage-angst rock – NIN, limp bizkit, linkin park, korn, disturbed. maybe it’s cheesy but i find it gets the adrenaline up. maybe even hard alternative like nickelback, if the volume is loud enough.
dumbbell bear: 40#. next time will do 6 reps per movement. 1st time doing the bear – loved it!
JC, I’m glad you you enjoyed Jeff Mill’s Purpose Maker album. Most selections are at around 140bpm which would allow you to finish a round of The Bear in about 25 seconds if you stayed on tempo. We sell glowstixxx, right next to the grip pads and jump ropes. Bring in your I-pizzle and some eyeliner and we’ll have a teen angst fest while lifting weights, shirtless.
305’s contribution to WMC
I really dont think any music helps at all, but any music is better than no music. I just need something to drown out the voices in my head that say “Quit you dumb shit.”
I can’t remember any songs I worked out to at sectionals.
Fraggle Rock Soundtrack here.
For heavy lifts I prefer Strauss http://www.youtube.com/watch?v=VTqlLKBKFhg
Clean & Jerk PR to ‘Hot Stepper’ by Ini Kamoze at sectionals.
http://www.youtube.com/watch?v=l7MK5Esy-L0
Juice like a strawberry..
I LOVE music , and i think it help you a lot,get motivate ,and keep going .
I love all kind the music , but for AMRAP, kind of workout ,i will prefer agressive music ,like heavy metal LOUD!
thanks
400mtr teadmill run
2 rounds of cindy
Dl
335×5
335×5
335×5 (+5)
Bench
225×5
225×5
225×5
21 DB PP (50)
21 Bar dips
21 Push ups
3:10
Back Extensions
15×3
Dan I love the cinematography!
Dumb Bear w/ 40# db’s.
Ran 200 m right after.
Squat 305 x 13/5/5/5/2 = 30
*1st set unbroken, up 3 reps from last week. Goal of 30 unbroken. Remaining reps completed with minimal rest.
Split Jerk work up to 220 x 1,1,1
150 pushups with 50 jump speed rope penalty when a break in pushups occurs.
Stretch/Milk.
Jump Rope
10/20/30/40/50/60/70/60/50/40/30/20/10
Agile 8
Squat
45×5
55×5
65×5
Some jogging and calisthenics
14 rounds of DB bear at 40#
Ouch
Dumbell Bear
#25db _ #18rounds
Very tough ,wow!
Thanks Dan for the pushing ;i was ready to drop that weight for lighter one on my 7th or 8th round ,also looking at Sean doing it so fast give me the motivation to keep going.
But ye, OUCH!!
Pantera. NIN. LTJ Bukem.
PTP w/o 10
Row 500M 1:40
DL 280/250
Press 130/115
Fight Simulator up to 30 3:39
Bear Complex 40 lbs all 20 rounds completed
K2
Bear Complex 5 rounds 25lbs next 15 rouns 20 lbs
Nickelback, Postal Service, Tricky, 3 Doors Down, Creed