“DT”
Warmup – 7 minutes
15 Burpee pull-ups
15 Barbell good mornings
15 Barbell roll outs
15 slow hip extensions
Strength – 30-35 minutes
Split Jerk
3-3-3-3
Gymnastics
3 sets of max consecutive muscle ups
rest 2 minutes between sets
Games – wear a 20lb vest
WOD – 15 minutes
“DT”
5 Rounds
12 Deadlifts
9 Hang Power Cleans
6 Push-jerks
Complete as Rx (155,105 ) and move fast.
Ca$hout
50 hollow rocks
225# split jerk ×3 ( need to work on form)
7,5,4 on muups no vest
Wod 11:58 rx
275×3 on the jerks
5,5,6 on the muups with a vest
640ish on the WOD
Gotta love DT
Still remember watching you and the crustacean hit this at cfne
What up squids…
Split jerk: 175/195/215 x 3
MUs: 10/7/6 no vest
DT: 9:32 Rx
First time through this lass; will run train on her next time through…
EA is up on Boston.com, check it out: http://www.boston.com/sports/marathon/2013/04/02/who-running-the-boston-marathon/Y00pSgIQ1YF6d2GdxAroLI/story.html?pg=2
wu: check
Split Jerk: 245x 3 — got 275 x 2 lost the third rep out front.
MUps: 4, 2, 2
WOD: 10:01 Rx
Cash-out: done.
Video was amazing. Love the young Bryant Gumbel cameo.
205×2, 195×3; 6-4-5; 14:27rx not a PR moving slower this AM..i am the devil!
Would have liked to hit this with the crew this AM. But, got a PR deadlift at 365…slowly getting stronger
Awesome KFP!
Thanks duder
Warm-up: done
Split Jerk: 245×3
MUps: these sucked today. Did singles and best was 2 in one minute
WOD: 10:19 Rx
Cash-out: done
That video is incredible! “Well, when all is said and done it just makes good toast!”
Split Jerk 235×3, 12:09 DT, slow but a PR