The Gap

Mon
A1. Bench Press, 3-3-2-2-1-1, 120 sec
A2. Deadlift, 3-3-2-2-1-1, 120 sec
B. AMRAP DB Push-up Burpees in 5 min - 40/25 - exactly like a burpee, except do not put the DB's overhead.

Wed
5 sets:
Row 3 min @ 85% effort
30 sec Wall Balls - choose a tough weight
no rest

Friday
15, 12, 9, 6 rep rds for time:
Push Press - use 66% of your best bench press from monday
Chin-ups - any style...make it hard for you


Take 2010 out with a bang!

For those enthusiastic X-fitters

Two days for the price of one.

Wed
A. Front Squat, find your 1 RM
B. Row Sprint 500m

Friday
3 rounds for time:
10 Wall Balls
20 DB Thrusters - 20/10
30 Box Jumps - 14"
40 Anchored Sit-ups
50 High Knee Jump Rope
60 sec accumulated front plank from hands

Power Clean Tech Work: Work on speed at no more than 75% max 1RM. (15 min)


For Time:

20 shuttle runs across the shop or 400m (touch wall at both ends)
30 Sumo Deadlift High Pulls 95#/65#
20 shuttle runs across the shop or 400m (touch wall at both ends)
60 Jumping Chin Ups
20 shuttle runs across the shop or 400m (touch wall at both ends)

Post Loads and metcon time to comments.

The Chicken or the Egg?

I wonder....

Are there specific patterns of behaviour within people that get sick? Are there specific patterns of behavior within people that seldom get sick?

Try to notice when you get "sick". Are there any repetitive patterns leading up to your illness?

Try to notice people that seldom get sick. What do you notice about them?

So, I ask:

Are we not working out because we are sick, or are we sick because we are not working out?

Thoughts?

Hump Day WOD

A1. Bench Press - AMRAP @ 70% 1 RM x 5 sets, 120 sec

A2. Hang Power Clean, 2-3 reps x 5 sets, 120 sec

B. Deadlift, 1-1-1-1-1, 180 sec - start with 75% 1RM and add 5% per set

C. Box Jumps - 24"/20" - AMRAP in 5 min - jump up step-down


Post loads and reps to comments.

Get ready for Friday, it's going to be a fun test.

Anyone know where the LB girls are?

Is this you?

http://www.youtube.com/watch?v=17ZrK2NryuQ&feature=player_embedded

If it is you, recognize it, understand it, make a plan, fix it!

Transition

10 rounds for time:
10 Wall Balls - 20#/10#
10 Russian KBS - 24kg/16kg

Time will be gained and lost during your transitions.

Get the set started, and hold on until you're done.

A1. Push Press, 3-3-2-2-1-1, 120 sec

A2. Chin-ups, 1 tough rep x 6 sets, 120 sec

B. AMRAP Press in 5 min - use 50% of your best Push Press

C. GHD Sit-ups - do 60 reps....any rep/set/rest scheme you like

For GHD's reach to a Medi Ball or a 45lbs plate on the floor.

Post Loads, reps for for press, and # of breaks for GHD's.

A. Power Snatch, 1 x 10 sets, 90 sec

B. OHS, 3-2-1-1, 120 sec

C. 21-15-9 rep rds for time:
OHS - 50% 1 RM
Push-up burpees

Post loads and metcon time to comments.

Front Squat, 3-3-1-1-1, 120 sec
+
Hang Squat Clean, 1-1-1-1-1, 60 sec - all sets at same weight
+
50 reps for time
Todd - toes to bar
Arti/Judy/becky/jessie/carrie - knees to nipples

Post loads and time for ab WOD to comments.

Don't Wait...

A1. Bench Press, 6-6-4-4-4, 180 sec

A2. Chin-ups, AMRAP x 5 sets, 180 sec (kipping, strict, or assisted)

B. Tabata DB Thrusters - 25/15


Post loads for bench press and reps for chin-ups and tabata score to comments.

Deadlift, 1 rep x 10 sets, 60 sec rest - all reps @ 85% RM
+
"Sprint"
15 DL - 155/95
Row 300m
15 DL - 155/95
Row 300m
15 DL - 155/95


Post DL loads and Metcon time to comments.