Thursday the 2nd of August, 2012

Power Santch, 2 reps @ 75% on the minute for 10 minutes

Rest 5 minutes

10 minute AMRAP of:
10 pistols, alternating
100′ bear crawl

SCORES

Optional supplement:
3 rounds, not for time of:
30 supermans with pause at top
20 good mornings, 45/33
10 strict toes to bar

MONSTER BEACH!

What’s your favorite WOD music?

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8 Responses to “Thursday the 2nd of August, 2012”

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  • eva says:

    lookin good, Smarguelles!

  • Kendra J says:

    Rick Ross, Weezy, Jay-Z, & Carly Rae Jensen

  • K-Roc says:

    Chad, some movements you can utilize for the hamstrings without a lot of knee flexion would be:
    1. Dimmel Deadlifts
    2. Good Mornings – Vary the Bar
    3. RDL
    4. Band Pull throughs
    5. High Box squats – If tolerated. Start with 26 inch box or higher if needed and you can progress with lower boxes as your knee recovers. Key is to “sit back” and not rock your torso. Can vary stance also.
    6. Rear leg lifts with band.
    7. Sled drags with straight legs. (Think communist style marching)
    8. Bent over sled drags with rope/chain.

  • Sergio says:

    Good old Heavy Metal. The heavier the better!!!

  • DM says:

    After 4 reps, the music goes away if you do it right.

  • chad m says:

    thanks kroc i’m going to implement those immediately.

  • Analys says:

    I agree w/Dan; BUT Pete be playing my jams!!! Lol.

  • Karli says:

    I am just seeing these posts but totally agree with Kendra on the music… She knows what she is talking about!