Thursday, November 6, 2008

Screw "Lynne"

7 rounds for time of:

10 medicine ball cleans

10 burpees


Post time to comments.

Posted by Steve at 8:34 AM

3 comments:

Steve said...

Big Dawgs:
As Rxd

Pack:
Scale the weight on the bench press. Use a weight that you can get at least 6-8 reps with.
or
do as Rx’d and dial back the rounds to 3.

Puppies:
do 5 rounds of
max push ups
max pull ups or beginner pull ups

Buttercups:
Do 3 rounds:
max push ups
max pull ups or beginner pull ups

Subs for Bench press:
dumbbells, push ups, elevated push ups
Subs for Pull ups:
Assisted Pull ups, Beginner Pull ups, Ring Pull ups, Ring Rows

*Jumping Pull ups should be subbed with caution as high numbers of these have been associated with Rhabdomyalisis.

November 6, 2008 at 8:43 AM
Steve said...

Screw "Lynne" I'ma too sore for more pull-ups AND we're more than likely have to do a lot on Saturday. Doing this one instead:

7 rounds for time:
10 med ball cleans
10 burpees

Going to cap this one @ 10 min. Since it's only a 12lb. ball and not a 20 as Big Dawgs is prescribed. 14lb. is rx'd females and 16 and 10 for Pack weights.

November 6, 2008 at 4:07 PM
Steve said...

Warm up
Run 600m
3 rounds:
15 abmats
10 OH squats
5 dips
15 good mornings

WOD: 11.47 w/12lb. ball. HOLY SHIT!!!

November 7, 2008 at 7:53 AM

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