Ana
“Make it Rain”
OPEN/PERFORMANCE/FITNESS
21-15-9
Wall Balls (20/14#)
Kettlebell Swings (53/35#)
21-15-9
Calorie Row
Burpees
21-15-9
Medball Squat Cleans (20/14)
200 Meter Run/Shuttle Run
Using a light medicine ball is an effective way to teach the basic points of performance on the clean. Greg Glassman says, “This clean may in fact have a clearer application, that cleaning with a bar, to heaving a bag of cement into a pick-up or hucking up a toddler to put in a car seat.”
This clean also delivers a killer metabolic stimulus when placed into a workout because we are able to cycle the light weight pretty quickly.
Box Brief
Free Class Thursday is tomorrow!
Make It Rain
18:17 RX
This was a reallllllly gross wod to do at 530am 😟
“Make it Rain”
14:45 Rx
(Thanks Brian and Harry (CTM) for making my arms, shoulders, and fingers hurt as I type, rest day tomorrow and more stretching this afternoon please!)
CTM:
– Silverback Primer
– 4×6 Push press @85# (>5# from previous week)
– Crossover Symmetry
Make it Rain
14:34 Rx
Sweaty one!
CTM
4×6 pp @85 # – couldn’t remember where I was, probably should have done 90#
Silverback primer – used empty barbell for presses as 35# kb for walk
Crossover symmetry
20×4 GHDs
And…lots of kibitzing!
Make It Rain
14:11 RX
17:26
44#
Make it rain
15:13
One armed 6# wall ball
One armed 26# kettle bell
Row
Sit ups
Bicep curls 10#
Shuttle runs
Modified but still a good one!!!
Make it Rain
14:27 Rx
Make it Rain
14:25 rx
15:08