Wednesday February 22nd, 2012

Feb 22nd, 20124 Comments

“Whatever course you decide upon, there is always someone to tell you that you are wrong. There are always difficulties arising which temp you to believe that your critics are right. To map out a course of action and follow it to an end requires…courage.”
- Ralph Waldo Emerson

LEVEL 1

Deadlift Find 1RM

Then

2 Mins Max Number of Sit Ups

Rest 5 mins

5 Mins Max Unbroken Double Unders or Unbroken Singles

*No Sprints This Saturday. We’re going to have the 7AM class at the gymnasium*

LEVEL 2

Clean 7 Sets X 1 Rep

Then

3 Rounds

10 Deadlift (Body Weight)

400m Run

*No Sprints This Saturday. We’re going to have the 7AM class at the gymnasium*

COMPETITION

Tonight at 8PM we’re going to go over strategy for this weeks sectional workout. For those who are running Ragnar we’ll do the workout after our strategery (yes it’s a real word, ask Will Ferrell) session is complete. If you’re not running, come in and do a small portion so you know what it feels like. Saturday at 10AM you can do the full version. Did that make sense? Either way show up tonight at 8PM. If there’s no possible way you can make it, here’s your workout.

AM Workout

A.
Three sets, not for time, of:
Handstand Walk x 10-15 meters
15′ Rope Climb x 2 ascents
Skin the Cats x 4-6 reps

B.
Split Jerk
Take 15 minutes to build to a heavy single.

PM Workout

C.
Five rounds for time of:
155/105 lb Hang Power Clean x 6 reps
Handstand Push-Ups x 12 reps
Double-Unders x 50 reps

Come out and join us for beers at the finish line. We’ll update Facebook on Saturday so you’ll know what time we’re going to be done. Come get drunk with The White Mamba (Kyle) and Mexican Thunder (Santana)!

*No Sprints This Saturday. We’re going to have the 7AM class at the gymnasium*

Video-> Shoulder Internal Rotation