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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.

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Reader Comments (11)

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

August 14, 2012 | Unregistered CommenterDebbie

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

August 14, 2012 | Unregistered CommenterKat

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

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

August 14, 2012 | Unregistered CommenterScott L

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

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

August 14, 2012 | Unregistered CommenterTC

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

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

August 14, 2012 | Unregistered CommenterShannon

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

August 14, 2012 | Unregistered CommenterLH

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

August 14, 2012 | Unregistered CommenterBill M

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

August 14, 2012 | Unregistered CommenterKlempsun

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

August 14, 2012 | Unregistered CommenterKindra

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

August 15, 2012 | Unregistered CommenterBenE

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