Monday, November 19, 2012
EXPLODE
Warm Up: 400 m run stopping at the 100 for 10 push ups, 2o0 for 10 squats, 300 for 10 lunges and 400 for 10 jump squats
Skill Focus: Jump Squat
1 X 5, 2 X 3
WOD
Jump squat X 8-10 @ 40-50% 1 rm back squat
Rest 30 sec
25 swings 53#/35#
3 sets
rest 3 min btwn
30 du's
20 split jumps (10 ea leg)
10 db push press 35-45#/25-353
AMRAP in 8 min (as many rounds and reps)
Post highest jump squat weight for at least 8 reps and rds + reps for score
Shout Outs: To Patrick & Von for getting their first muscle up today!
Congratulations to Sean 1st place, Amy M 1st, Vic 2nd and Tracey 2nd! To Amy and Chip for the most improved performance. And to all the participants that saw it through to completion and their hard work--they are all winners! Check out the awesome video below by our hard working AV Club. And a big round of applause for Suzy!
EXPLODE
Warm Up: 400 m run stopping at the 100 for 10 push ups, 2o0 for 10 squats, 300 for 10 lunges and 400 for 10 jump squats
Skill Focus: Jump Squat
1 X 5, 2 X 3
WOD
Jump squat X 8-10 @ 40-50% 1 rm back squat
Rest 30 sec
25 swings 53#/35#
3 sets
rest 3 min btwn
30 du's
20 split jumps (10 ea leg)
10 db push press 35-45#/25-353
AMRAP in 8 min (as many rounds and reps)
Post highest jump squat weight for at least 8 reps and rds + reps for score
Shout Outs: To Patrick & Von for getting their first muscle up today!
Congratulations to Sean 1st place, Amy M 1st, Vic 2nd and Tracey 2nd! To Amy and Chip for the most improved performance. And to all the participants that saw it through to completion and their hard work--they are all winners! Check out the awesome video below by our hard working AV Club. And a big round of applause for Suzy!
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