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Wednesday, 16 JANUARY 2013


Announcements:  Today we will meet in the '62 Room.

Equipment required:  Dumbbells of appropriate weight.

Warm-up and instruction:  Matt will take us through dumbbell shin to overhead (basically a hang power clean and press with dumbbells) and Adam will take everyone on a trip to the Stairway to Heaven and back.

WOD:

 5 rounds for time
12 x dumbbell shins to overhead [AKA - hang power clean and press] (35 lbs/20 lbs each, or whatever is available.)
12 x pull-ups
Run Stairway to Heaven

NOTE:  Scale (up or down) as needed for dumbbells.

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8 comments:

  1. AnonymousJanuary 16, 2013 at 5:25 AM

    I'm gonna sit these next two out. I have an APFT tomorrow and my legs are feeling a bit sore after yesterday's WOD. I want to be full strength for the run, since that's the only thing I'm unsure about.
    See everyone Friday!

    ReplyDelete
  2. MickeyJanuary 16, 2013 at 7:26 AM

    Code Red... noooooooooooooooooo!!

    ReplyDelete
  3. AdamJanuary 16, 2013 at 7:52 AM

    so Code Red got us this morning - you can either make it up later in the day or I will reschedule it for next week.

    Best of luck with the APFT Nate, I know you will do great!!!

    My WOD this morning was shoveling snow for 20 minutes.

    ReplyDelete
  4. ErinMJanuary 16, 2013 at 8:38 AM

    Just did this one at Arvin. It was a good one.

    20:32, 20lb dumbbells

    ReplyDelete
  5. R.K. BarkerJanuary 16, 2013 at 2:38 PM

    That was awful...it rocked. Pull ups were definitely my limiting factor, in the third round I was reduced to doing one at a time.

    22:49 with 30 pound dumbbells.

    ReplyDelete
  6. AdamJanuary 16, 2013 at 3:35 PM

    RK - I love the feedback on this one! I'm sad that I missed out!!

    Erin - nice work!!!

    Keep up the fire everyone...see you tomorrow!!!

    ReplyDelete
  7. MickeyJanuary 16, 2013 at 6:00 PM

    went back to ol' faithful due to lack of time today:

    200 pushups for time
    15 situps when i needed to rest

    15:36 w/ 120 situps (abmat)

    ouch! that one always sucks.

    ReplyDelete
  8. jswobeFebruary 20, 2013 at 6:47 AM

    I changed it up a little:

    5RFT:
    12 x DB shin to overhead (35#)
    12 x pull-ups
    12 x box jumps (24")
    Run 400 meters

    26:15

    I was smoked...had nothing today...

    ReplyDelete