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Entries in Clean (4)

Tuesday
Nov152011

Wednesday November 16, 2011

Nice Giselle!

 

 

WOD

ROMIK

- SMR: quads

- wall of death 2 min/side

- FS hold 1 min

 

Strength/skill

- Clean 3-3-3-3-3; rest as needed

 

MetCon

For time:

- 50 C2B pullups

- 50 box hops (30"/24")

 

 

Post results and thoughts to comments.

Wednesday
Oct262011

Thursday October 27, 2011

 

Happy Birthday Bubba (the original "27")!  Thanks for always braving the elements with us!

 

 

WOD

ROMIK

- pigeon 2 min/side

- wall of death 2 min/side

- FS hold 1 min

 

Strength

A. Clean: 1-1-1-1-1... 20 min; rest as needed

 

MetCon

21-15-9 reps for time:

- weighted pullups (30lbs/15lbs)

- unbroken calorie row

 

*For the pullups, use a dumbbell bt the knees for the weight, and they do NOT have to be strict pullups.

*For the row, Rx will be 1 cal for every 1 pull once the first calorie has be achieved.  If you fail to get a calorie on any pull after that, you must start the set over at 0.  Scale to 1 cal for every 2 or 3 pulls if necessary, but be sure and hold yourself to one of these standards.

 

Post results and thoughts to comments.

Tuesday
Oct182011

Wednesday October 19, 2011

 

WOD

ROMIK

- SMR work 5-10 min

- supine hamstring stretch 2 min/side

- FS hold 1 min

 

Strength 

- Clean: 1-1-1-1-1... 20 min; rest as needed

 

MetCon

- 800m run x 3

*Time your efforts, and rest 6 min bt each

 

Post results and thoughts to comments.

Wednesday
Dec082010

Thursday December 9, 2010

Shane doing a "D-L" sit... a.k.a. "Disneyland-Sit"

 

*C.A.T. rest day

 

WOD 

*ROMIK warm-up (big 3 + should mob + DWU)

 

Strength/skill

- Clean 1-1-1-1... 15-20 min; rest as needed, set a PR!

 

MetCon

For time:

- 400m sprint x 4

*Out to university oaks so there's no turn around.  Use the walk back as your rest.

 

Post results and thoughts to comments.