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Tex | 30.04.2012
“Even if you are on the right track, you’ll get run over if you just sit there.”
~KCal
Calling all Ab Wheels! We would like to give the once very popular home fitness tool that seemed like a ‘great buy’ that you would ‘use all the time’ in front of the TV, a new home. If you have one of these laying around and it isn’t getting any action (above), please bring them in and we will surely get your $9 worth out of that thing! Check out an excellent tutorial on the Ab Wheel, and see if you can recognize the arena in our Must Read of the Week- here!
Skill Practice and Review:
Handstand Holds and Progressions
SWOD:
Split Jerk
3, 3, 3, 3, 3
DWOD:
Complete 3 rounds for time:
10 KB Swings – 2 pood
10 Squats with KB in rack position – right
10 KB Swings – 2 pood
10 Squats with KB in rack position – left
*Rest 45 seconds between rounds
Post loads and times to comments.
482 Responses to Tuesday 5/1/2012 WOD
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Split Jerk, – Need some work on my split – Thanks to Jim hopefully I’ll get it down soon.
65/70/75/80/85
SWOD
POODS ARE HEAVY! Who knew!
Started with the 28k kettle-bell realized quickly that was too heavy dropped down to 26k I think (whatever the dark blue was)
9:05
split jerk: 55/60/60/60/65
SWOD: 6:08, pink KB (but I have my eye on silver some day soon)
SWOD: 115#125#130#135#135#
DWOD: 2 pood 7:59
SWOD: 115#125#130#135#140#
DWOD: 2 pood 8:23
Based on this pic and the Must Read, all of my 4,850 remaining evil wheels will be knees down.
One old ab wheel = one free month of membership, right?
Heavy squats + evil wheels + intense cardio this AM = new muscles in the mid section that werent there on Sunday
I will just continue to post workouts that make no sense to anyone here…
“strength” 5 x pull ups(5)/ push ups(10)
3 rounds:
(30) GHD situps
(30) back extensions
2 min arm bike (attempt for some sort of cardio, but apparently my arms are not strong enough for an arm bike…)
5 x 3 HSP 1 ab mat + green plates on either side (plan working up to 45 lb plates or 35 whichever is even)
since I am typing a novel here, Stress Fracture Goals:
1. be able to comeplete full HSP not sure on a number thinking 3 rounds 5
2. Increase MU skill, learn to string at least 2 in a row
3. Learn how to butterfly pull up — who wants to show me?!?!
4. Increase flexibility — STRETCH and Roll once a day (I know that is nothing crazy but HEY I don’t do it…)
That is all I have for now
SWOD:
Deadlift 5 RM @ 400#
DWOD:
Complete 7 rounds:
Max Rep Weighted Pull Ups &/or Chin Ups – 25 lbs
20 Hollow Rocks
9,7,8,7,6,6,7
SWOD – Split Jerks up to 235#
DWOD – 5:24 Rx
SWOD: Split Jerks up to 155
DWOD: 5:44 1 POOD ‘Merican stlye.
Big Bench tomorrow. I’m coming in hopped up on meth. Just sayin’
SWOD
75/95/105/115/120
DWOD
KB swings 24k
Squats 12k
6:02
SWOD to 175
DWOD 6:33
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