Quick and Dirty

Sunday, November 27, 2011

Warm up:

“Mini Bear Complex”

Perform 5 rounds where one round is 3 cycles through. Try and increase load each round.

1 Deadlift

1 Hang Power Clean

1 Front squat

1 Push press

30 second Handstand hold between rounds

Rest as needed and perform:

Three rounds, 15-12-and 9 reps, for time of:

135 pound barbell Thrusters

45 pound weighted Pull-ups (30 pounds for ladies)

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.

Post time to comments.  Compare to 9/13/2010.

Graeme modeling his "stripper pose".

Remember, doing a wod rx’d doesn’t really mean a damn if you are executing a movement incorrectly.  I know for many of you, the holy grail is being able to do workouts rx’d.

 It’s a great goal to have and a great motivator to keep getting better. Will the workout be as good if you have to scale down?  You may actually have a better workout since not only will you be able to execute the movement safely and effectively, you will be able to move through full range of motion versus half- assing it.  For today, most of you will be scaling.

 Pick a weight you can maintain good standards with (hip crease below the knee, full extension at the top, chin over the bar, etc) and push the intensity.

A fatter and slower cousin of Fran, but still quick and dirty:)