AMRAP in 20 minutes:
1 Power Clean
2 Front Squats
3 Push Jerk
4 Back Squats
See comments for scaling.
Post # of rounds to comments.
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(If using Google Maps the data is incorrect. It labels Brian Way as Bergman Ln. Please make a note of it. Yahoo Maps has it correct. Thank you and good day.)
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3533 Brian Way
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(If using Google Maps the data is incorrect. It labels Brian Way as Bergman Ln. Please make a note of it. Yahoo Maps has it correct. Thank you and good day.)
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Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
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3 comments:
Coach's notes: RX = Men 75lbs/Women 55lbs; Intermediate 55/35lbs; Beginner 35/20lbs.
Warm up:
Stretching
Run/Jump/Row 2min.
Then
3x
15 abmats
10 OH squats
15 iron +'s
10 dips/push ups
15 good mornings
WOD:
Manda - 27 rounds @ 55lbs.
T-dub - 17 rounds @ 35lbs.
Steve - 17 rounds @ 75lbs.
Dis was a good one!!!
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