“I’m the definition of repetition!!!! Alll u gota do is work hard, stop being lazy lets get it…..” – 2Chainz
Oly
Every 90 seconds Complete:
1 Squat Clean
2 Split Jerks
*Ascend in weight for a total of 7 lifts.
Strength
Deadlift with Chains
3-3-3-3-3
Between sets complete 5 single arm dumbbell/kettlebell presses on each arm
WOD
10 Minute AMRAP
16 Deadlifts (185,135)
8 Shoulder to Overhead
16 Toes to Bar
Regional (165,115)
Open (155, 105)
Ca$hout-
3 Rounds
20 GHD Medball Sit-ups
Max L-sit hold
sq clean x1 / sp jerks x2: 225 – 265
deadlift x3: 475 w/ 4 chainz
1.5/1.75 pood presses in between
wod: 3+16 @ games
Oly: 205×1, 225×5, 235×1
DL: up to 305 with 4 Alice in chains
Totally wiffed on the presses
WOD: 3+16 @165
Cashout: 2 rounds proved to be enough with 14# ball. L-sits were turible. 15 secs each
We need more inspiring 2 chainz quotes from now on… #deep
Ask and ye shall receive Tom…
http://www.buzzfeed.com/ahmedaliakbar/2chainz-motivational-posters
thank you… this made my day
Goose – thank you for being a great coach tonight. I needed it.
And cash lady you are my hero:)
PB – livin the dream , you rock.