WOD
Jerk-Jump-Swing
15 Push Jerk 135/95lbs
10 Box Jumps 20"
3 KB's 1.5/1 pood
12 Push Jerk
10 Box Jumps
6 KB's
9 Push Jerk
10 Box Jumps
9 KB's
6 Push Jerk
10 Box Jumps
12 KB's
3 Push Jerk
10 Box Jumps
15 KB's
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Wednesday, September 23, 2009
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18 comments:
the math teacher must have come up with this one, can we add anything else to the lower back? can't wait!
ahhhhhhhh! always deadlifts, power cleans or kb swings. i cannot escape them. although, i like the push jerks. either way, i'll hit it hard.
Dealing with a bit of tendonitis (i hope) in my elbow so I'm reluctantly skipping my mid-week WOD and hoping it gets better with rest. Really pissed about it. Can you guys suggest a legs focused workout to do at home?
I hope Nick or Mark will remember, but there was two workouts w/legs. One was "squat this" it was overhead squats w/PVC, front squats w/no weight, & air squats. It was one of my first workouts at OTG... oh the memories.
Sorry, the second was called "sea legs" don't really remember what that one was, just that I couldn't walk for a week!
I don't have my book on me but I know one of the master trainers will know.
bottom-to-bottom tabata squats...2 minutes of HELL
correction (im a PE teacher, not a math teacher) 4 minutes of HELL
Here ya go E...
5/28/08
‘Squat This’
2 R’s
25 SQ
10 Pull Ups
25 Fr SQ
10 Tire Jumps
25 OHSQ
10 Sit Ups
11 min 24 sec
6/25/08
‘Sea Legs’
3 Rounds
25 - Deadlift - 95 lbs
25 - Wall Ball - 20 lb
25 - 20” tire jumps
10 min 28 sec
BTW...this isn't my week to program E, thank Stacey for the terrific programming!!
We're due for a bottom to bottom - thx John!!
Hope the elbow feels better Steve...try a little trigger point...stick your finger on the tendon where it hurts and press as hard and as long as your pain tolerance will allow and BREATHE while doing it...be sure to ice it too!!..it might hurt like hell now, but it will feel better in no time!! - also go out and buy some 'Arnica' at a health store.
Sweet. Thanks everyone. Hope to be back in business by Saturday.
shows you how well I remember it, all I knew is that my legs were killing me, I didn't know anything else was involved!
I'll be there at 7pm tonight (W'Town) ... already not looking forward to this one !!!
Today wasn't as bad as it looked on paper. 9:03, 65 lbs. Don't get me wrong, I still wanted to throw up after I was finished. Thanks Nick for the trigger point thingy. That was the most painful 5 minutes of my life, but I'm already starting to walk a little better and with a little less pain. I am still not ready to admit that I am running wrong. ha ha.
Nick,
I'm having some shoulder discomfort. Do you have any "vodoo" remedy to fix that? Would that arnica work? Let me know...
Jeff - Arnica, Trigger Point and ICE!! Hope you feel better...
Kristi - stop putting on the brakes...lol
Sorry I missed this one today. Looks like fun. Had to rest that calf today, it does feel a little better and hopefully I will be right back in there tomorrow.
8:18, faded toward the end. This was harder than it looked.
My lower back doesn't like me right now.
See you Friday morning.
11:06 RX'd today ... Wayne, Great time ... I wanted to catch ya !!!
Finished with 12:28 with 115lbs. Felt ok but did not move as fast I as I would have liked. Definitely faded toward the end. Lower back is still a bit sore too.
I'm glad I did the wrong weight on this....
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