warm up
10secs on/5secs off mash up of:
- jump pull ups
- push ups
for total of 12 intervals (3mins overall)
3rnds of pvc burgener warm up x 10
workout
2-4-6-8-10 of:
135# deadlift
135# hang power clean
followed immediately by
10-8-6-4-2 of:
135# front squat
135# push press
scale as necessary
post total time for score
Impressive picture today!
ReplyDeletetoday's Manson:
Bou.180bw.15:07 rx'd
rob(me).204bw. 10:55 rx'd killed me! (As always)
Murph:
Niko 58:24
Simon 1:02:42
Rolf. 1:02:42
Ralph 58:47
Stefan 56:28 Didn't do 2nd mile. Worked hard on his form though.
rob-
ReplyDeletecongrats on the L1 cert...i'm sure you learned it all over again. as bruce lee put it "before i studied the art, a punch was just a punch a kick was just a kick...when i studied the art, a punch was no longer a punch and a kick no longer a kick...after i learned the art, a punch is just a punch and a kick just a kick."
great work on 'manson'! keep up the good work on the other side of the pond.
josh c. rx. 16:27
ReplyDeleteturbo j. rx. 8:44
dr j. rx. 9:14
caleb. rx. 13:15
steve c. rx. 11:05
russ. rx. 12:52
boz. rx. 8:30
aaron. rx. 9:54
jon g. 115#. 10:00
brian. 115#. 11:34
eric. 95#. 12:58
matt m. 95#. 8:05
dustin. 95#. 9:42
brannon. 95#. 11:54
ryan. 95#. 7:16
scott. 95#. 11:33
tommy. 75#. 9:40
travis. 75#. 8:05
case. 65#. 6:08
steve a. 65#. 7:53
justin. 65#. 13:33
lorena. 45#. 7:53
jenn. 45#. 8:15
katy. 22#. 8:58
6:34
ReplyDeleteThis was a good one!!! I like battling 135 while exhausted.
I got 9:20 on this one... would have been sub 9 if I hadn't dropped a front squat due to hand slippage...
ReplyDelete