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Friday, 30 December, 2011

Posted by Mandee on December 29, 2011   |   13 Comments

Warm-up:

Row 500 Meters

5 Minutes of practice on the Muscle-up transition

3 Rounds:

5 Muscle-up transitions

5 Tricep push ups

5 Dumbbell Squat Clean and Jerk

 

Workout:

“Nasty Girls”

3 Rounds for time:

50 Air Squats

7 Muscle-ups

10 Hang Power Clean 135/95#

 

Powerlifting:

A1: Clean Grip Deadlift 4 x 2-3 @30×0; Rest 4:00

A2: Close Grip Bench Press 4 x 1-2 @30×0; Rest 4:00

B: Sumo Deadlift High Pull 135/95# Every 20 seconds for 5 Minutes.

C1: Glute Ham Raises 3 x 10-15 @10×0; Rest 30 seconds

C2: Toes to Bar 3 x 12-15; Rest 30 seconds

 

The Home Gym with Jake Breakey – video [wmv] [mov]

13 responses to “Friday, 30 December, 2011”

  1. Tim Singleton says:

    It seems strange to do Nasty Girls without a single 0600 Nasty Girl – where were Mandee, Lesha, Misty, Carson, Courtney, Ninja and the rest?

    We were so uncivilized without you. Aaron was stealing rings, we were all gruff with each other.

  2. AP says:

    Definitely Tim. The gym had an eerie feeling without the 0600 ladies. Not only did they miss me trying to steal rings, they also missed me getting bitch slapped by this wod. Thinking I was fully recovered from my sickness, I apparently decided my last 4 meals of mexican, old fashioned doughnuts, vietnamese and pizza were a good idea…

    Scaled to 115
    2 rounds in 14:04

  3. Jamie says:

    How do you like my anniversary watch? LOL. Sorry, no Nasty Girls for me today. Good luck 4:30.

  4. 9:47
    Scaled muscle ups to m.u. transitions

  5. Mandee Miller says:

    Sorry 0600 gentlemen…I hung out with the ladies at 9am today!
    27:42 as rx’d
    This was brutal!

  6. Mac says:

    Jamie – way to use the hook grips when the camera is out! jk cool pic!

  7. Carson says:

    I know that arm! Way to work that hook crip, Jamie!

    The Nasty Girls were not on my menu this morning since I had a few nasty margaritas last night…

  8. Don says:

    Scaled to 115#, CTBPU/Bench dips combo and still, this WOD whupped the daylights out of me. Indeed a tough WOD. Happy New Year everybody!!

  9. Tye says:

    7:44 rx, pr by 1:12