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.
Post time to comments.
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.
Post time to comments.
8 comments:
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!
Code Red... noooooooooooooooooo!!
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.
Just did this one at Arvin. It was a good one.
20:32, 20lb dumbbells
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.
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!!!
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.
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...
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