So first of all, Happy Birthday Shari, we are going to do your birthday right this weekend. Second, I tried to download an update to the blog software and it’s shrinking the pictures. So they may be small for a few days.
Update: Web Admin fixed image size on uploads.
Workout: For Time
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
snatch/pullup
do 1 snatch and 1 pullup then do 2 snatches and 2 pullups then 3 snatches 3 pullups until you have worked your way up to 10 and back down to 1
Paul B, one handed wall balls. I’m actually not really sure what he’s doing, do you? Post your ideas in comments.
Workout: For Time
9 Rounds of
5 DL’s
5 HSPU’s
VERBICA. Pete taking a little rest time after the WOD.
Workout: For Time
Row 1000 - 50 wall ball shots
Row 750—30 wall ball shots
Row 2000 -20 wall ball shots
Firefighters Adam and Bryan, throwing hard during their introduction to med ball sit ups.
Workout: For Time
3 rounds
30 squats
30 pull ups
30 dips
30 push ups
30 cal Row
Sally dropping in on her birthday to get her workout on.
Workout: For Time
“GRACE”
30 clean and jerks for time
40 Back Extensions, 40 GHD situps
3 Rope Climbs
30 Back Extensions, 30 GHD situps
2 Rope Climbs
20 Back Extensions, 20 GHD situps
1 Rope Climb
10 Back Extensions, 10 GHD situps
Back Squat—- 3 x 3 x 3 x 3 x 3 x 3 x 3
The Hand Stand Push Up is not only a great exercise to develop shoulder strength and balance, it is also an excellent way to increase spatial awareness.
Workout: For Time
7 Rounds of
Row 250 meters
5 heavy push-jerks (M,185#-w,115#)
Gino, kicking A$$ during “Sprinting Nancy”
Workout: “Sprinting Nancy”
15 OHS
5 sprints ( either 100 or 50 meters, walk to starting point then max effort on the sprint)
15 OHS
4 sprints
15 OHS
3 sprints
15 OHS
2 sprints
15 OHS
1 Sprint
