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Friday, 30 September, 2011

Posted by Mandee on September 29, 2011   |   21 Comments

Warm-up:

Group med-ball toss followed by 4 cycles of the following: 20 seconds of wall balls, 20 seconds of mountain climbers, 20 seconds of tuck jumps, rest 1 minute.

 

Workout:

Complete as many rounds as possible in 15 minutes of:
10 Wall ball shots, 20 pound ball
10 Toes to bar
10 Box jumps, 24″ box

Adrienne Briggs 10 rounds + 6 wall ball (20″ box, 14lb ball), Maggie Dabe8 rounds + 8 toes to bar (20″ box, 14lb ball), Laura Dziak 7 rounds + 7 wall ball (20″ box, 14lb ball).
Post rounds completed to comments.

 

Cool-down:

10 minute squat test!

 

Powerlifting:

A1: Snatch grip deadlift 3,3,2,2,1 @2121; Rest 1:00

A2: Ring dip 6,6,4,4,2 @21×2; Rest 1:00

B1: 3 x 30 unbroken Kettlebell swings; Rest 10 seconds

B2: 3 x 30 unboken wall balls; Rest 2:00

C: 20 second left side bridge, 20 second right side bridge, 20 second FLR, rest 20 seconds x 3

21 responses to “Friday, 30 September, 2011”

  1. Josh Kennedy says:

    If you thought the ShakeWeight was bad, this was on Leno tonight…

    http://www.youtube.com/watch?v=H6uNTpYtacw

  2. kristi simmons says:

    If anyone’s interested in “milk man” services/products, email me @ pknuckle78@yahoo.com.

  3. Josh Kennedy says:

    Hit the 9am class, 7+10. Started to get the rhythm to linking the T2B; had to do step-ups instead of jumps (still 24″) since I tweaked the right soleus a few days ago.

    Now: gotta eat all that leftover pizza from Tommy’s before the Paleo Challenge starts in the morning.

  4. Dennis says:

    9am class is intimidating. So many spectacular lady athletes and some super studly males as well. Nothing greater than seeing feet kicking, balls flying, and jumping bodies. Everybody was working hard and looking great. So glad I was able to join in.
    As RXd = 9+23. Thanks for keeping me to standard on my form Jake, I really do appreciate the coaching.

  5. Dean M says:

    8+10 Rx’d, 13mins on the squat test. I aggravated my achilles tho, I’ve been icing it down hoping to get to the powerlifting class tonight.

  6. James Stranahan says:

    6 rds scaled abmat situps for T2B