2.20.2014

W.O.D.2.21.14

Warm Up:
EMOM for 7 Minutes:
1 Minute Air Dyne (or Row) depending on class size
15 Med Ball Cleans (14/20#)

WOD:
5 Rounds (Not for Time)
8 Back Squats
50 Double Unders

(Go for max load over speed. 8 Reps should be done consecutively, without re-racking between sets.)

Result Examples:
Aimee 135-155-165-165-170
Keith 275-300-300-225-225

Quote:

"It was character that got us out of bed, commitment that moved us into action, and discipline that enabled us to follow through."
-Zig Ziglar

15 comments:

Travis said...

Nice:
1) Are we allowed to rest between rounds?
2) If 50 dubs takes the athlete 90 sec. Should they still do the dubs?
3) seems spicy !?!?

Travis said...

Nice:
1) Are we allowed to rest between rounds?
2) If 50 dubs takes the athlete 90 sec. Should they still do the dubs?
3) seems spicy !?!?

Aimee Lyons said...

Yes. Rest between rounds as needed. Kinda like Lynne. Go from back squats directly into dubs (scale # of du reps to maintain intensity for level and ability)

Aimee Lyons said...

Ps. 90 seconds would be fine. And it is spicy. And Travis yes you should do all 50 each round :)

Stephanie Vincent said...

6am
Mike T 135/165/205/215/235
Justin R 135/155/165/155/175
Todd T. 135/155/165/175/185 DUA
Erika 95/95/85/85/75 25DU
Roni 105/115/120/125/130
Brian 155/155/135/135/185 DUA
Ellie 105/115/120/120/120
KT 135/145/135/135/135
Wax 185/195/215/205/195

7am
Melissa P. 55/75/85/95/80 DUA

Solid progress in those Double Unders from Brian H and Mellissa P! WTG Melissa on blowing her previous BS weights out of the water!!

Carl Spackler said...

I'm embracing Cesar's way: http://www.cesarsway.com/training/exercise/Ways-to-Exercise-Your-Dog-Indoors

Stephanie Vincent said...

Stacy 95/115/125/125/125
Diane 205/215/225/245/255
Jonathan 205/215/225/245/255
Kara 35/55/75/85/85
Christ 35/55/75/85/85
Lisa A. 75/85/105/115/125
Ronnie 95/110/120/125/125
Rich P. 115/135/145/165/185
Susan 95/125/135/135/125
Barb 75/85/90/95/105
Fran 45/55/55/60/60
Jackie 95/115/125/125/125

Stephanie Vincent said...

-Paul

Michael Vick said...

Carl,

That is a great video! I am having a little party at my place this weekend, bring your dogs. No cameras.

Travis said...

Aimee I have no idea what you are talking about, I still don't have double unders.

Stephanie Vincent said...

12n
Pam 115/125/135/125/125 DUA

Paul S said...

JZ 135/155/175/195/175
Regi 95/115/125/135/145

Stephanie Vincent said...

4:30pm

Shout out to Anne Br and Arianne who got there first double under today!! Yay!!

tracy 95/115/125/135/135 DUA
Anne Br 83/95/95/95/95 17"box/DUA
Taryn 95/105/125/125/115 DUA
Arianne 53/73/83/93/93 DUA
WW 115/135/155/Ouchie

Paul S said...

Jessie 63/83/93/93/98
Josh 95/105/115/120/125
Derreck 135/175/205/205/205
Jill 65/75/85/95/95
Alona 95/105/115/125/135x7
LP 85/95/105/115/125
Ditty 85/95/95/95/95 SU

Tim McCann said...

5:30 mobility

Luke
John M
Taryn
Dave

A few new faces in mobility this evening. Including a decent showing of the Bar-bulls members! Remember guys that consistency is the key. And yes it does get easier!