Friday December 23, 2011

Dave working on some pre-dawn farmer carry and jump rope.  

**Announcements**

• One quick adjustment to the holiday schedule:  We will open at 8am Monday morning 12/26, so no 6am class that morning.

WOD

ROMIK

- SMR: shoulders

- wall of death 2 min/side

- hamstring stretch 2 min/side

Strength

A. external rotation 3 x 15/side

B. bench press 5-5-5-5-AMRAP; rest as neeed

C. dips 4 x 10; rest 90 sec.

*dips can be ring or stable, weighted or unweighted.  choose the version that best fits the rep scheme for you.

MetCon

3 rounds, each for time:

- 1k wattbike 

- 400m run

*rest 5-6 min bt efforts

*Compare to Oct 26

Post results and thoughts to comments.

Comments

[Scott Z]

Bench: 145x9
Metcon: 3:34-3:43-3:41

afterwards I worked on my power clean & did 185 (PR)

[Dato]

Did squats instead of bench. 160/170/180/190/200x20
MC: 3:45/3:32/3:29

[Sully]

BP - 165x 17(?)
Ring Dips - First 2 with 22#vest ...last 2 with 22# vest and 30#weight ...then a last set of 18 without weight

Metcon - 20 seconds slower than TC - 35 seconds slower than TC - 40 seconds slower than TC ... F-bomb! Nice work though TC! impressive!

Finisher ... Coors Light .... RX, unbroken and AMRAPed ...

[Sang]

BP: 190x18
Muscle up practice.

[TC]

Bench 225 (17)
Metcon--just timed bike 1:14,1:12,1:12--
Ran but didn't do math with clock--two years of calculus down the drain...
Sully ran out of weights to hold doing ring dips. Ridiculous...

[JustinH]

Strength: 170x7 (did it on Xmas day)