Wednesday, January 20th, 2010
Workout of the Day
Complete 6 rounds:
3 Hang Power Cleans @ 80% of body weight
3 Shuttle Runs
Rest 45 seconds
For the shuttle runs:
Start in the middle of the floor. Sprint to the brick wall. Turn around quickly and sprint to the drywalled wall. Turn around quickly and sprint back to the middle of the floor. Walk back to the middle of the floor to start the next rep. The idea is to be moving as fast as possible, so if you need to take a few seconds to recover between sprints that is acceptable. Max efforts is the goal. In other words, do not rush from one sprint immediately into the other…
For those competing in the Big Dawgs Championship Series this weekend, the weight should feel only moderately heavy and very fast… 1 shuttle run per round (make it count!)
Happy Birthday to Shakey and Steve A.!
The pressing question of the day…. MLC did you get your muscle up yesterday?!!
@Motha aka. Mandy
No!!!! I can’t lock it out. And I got even closer this morning but alas, couldn’t lock it out. My actual goal is by my bday (Tues) as that is my present to myself. I am lacking in tricep strength to lock out so…ring dips here I come!
That’s probably the most unique birthday present I’ve ever heard of. Hope you get it though!
@Luke
As many are well aware, I am a very ‘unique’ person.
@ MLC
I think that’s the best birthday present ever! I wonder what I should aim for for my May birthday? I’m gonna go with 2 kips in a row.
Can’t wait for Tuesday to roll around…
@Motha aka. Mandy
Aim higher woman! I’d say rx’d Angie.
Tues is the deadline, it will happen before that.
@MLC
You will get it – I have total confidence in you!
Happy Birthday Angela and Steve!
still working out in a condo gym in kingston, did 100 burpees for time (inspired by the mainsite’s wod but lacking a pullup bar) — 8:01
see you guys when I’m back in town Sunday
quinn
shuttle runs were a lot harder than they looked!
I ran!!! No knee pain
@Harvey
I agree, I also think I was moving faster than I really was