Tuesday August 14, 2012

Mike Mac during Saturday's KB snatch workout.

**Announcements**

• Remember, if you're 35 or over and are interested in doing the Proanox "Diamond of the Tough" Masters comp, sign up ASAP.  First workout is 3RM back squat, then "Cindy" and can be performed and verified at Cadence any time before 8/31.  Register here. 

Class WOD 

A. bench press: 3-3-3-3-3-AMRAP @ 75% of final 3 rep set; rest 2-3 min

B. 4 rounds, each AFAP:

• 5 unbroken power cleans (AHAP - you may add weight each round)
• 10 "heavy" wall ball shots (35/20, 10ft/9ft)
• 200m row sprint

*rest 2-3 min bt rounds 

Daily ROMIK

A. SMR: shoulders

B. 2 min per side on each stretch:

• hammies
• wall of death
• pigeon

C. OHS position work 1-2 min

Post results and thoughts to comments.

Comments

[Debbie]

Hey Kimber - check it out! http://www.kissmedirty.com/register.html

[Kat]

A) 75# for 12
B) 2:07 (75#), 2:12 (85#), 2:12 (95#), 2:40 (95#)

[Scott L]

A) 165, 185, 195, 205, 215, AMRAP @ 160# for 15

B) All at 165# -- 1:31, 1:41, 1:43, 1:39

[TC]

305 for 3 BP----225 for 17 reps

205 cleans --> 1:24,1:26,1:36 tech diff,1:29

[A skinnier, shorter, healthier TC]

Bench: 275/285/300/305/320
AMRAP@ 250 for 9 reps
Metcon: 1:38@ 220/ 1:45@ 222/ 1:44@ 227/ 1:53@ 232

[Shannon]

Today was my first day back after hurting my back last week. I did yesterday's workout because it looked like it would hurt a little less than today's. I stayed light on the UB Hang Squat Cleans and did the metcon with the wall run in 8:30

[LH]

A) 85 for 7
B) 1:43(115#) 1:55, 2:00, 2:00 (125#)

[Bill M]

OK, he just lost my vote.

Paul Ryan takes his P90X workout to the campaign trail
http://news.yahoo.com/blogs/ticket/paul-ryan-takes-p90x-workout-campaign-trail-163745913.html

[Klempsun]

A: 175/185/195/205 then 14 @ 155
B: @175 - 1:57 / 2:07 / 2:30 / 2:55

[Kindra]

A - 75# for 10
B - 1:55 (75#), 2:02 (85#), 2:40 (95#), 2:21 (95#)

[BenE]

A. 175/185/195/205 AMRAP 155 x 12
B. 2:20 @ 135/ 2:10 @ 135/ 2:12 @155/ 2:18 @ 155