"Clam Digger"(10.26.2010)

K-Star at the Mobility Cert Handing out His Knowledge!!

I. Dynamic Mobility Warm-Up:
Mono-Warm-Up(Bike or Row)
Shoulder Hangs(Bands)
Calf Stretch
Hamstring Stretch(Contract/Relax)
Mono-Circuit(30 secs on/10 secs off x 3 sets)
Jumping Jacks/Burpees/Squats/Plank Holds
Box Hip Stretches
II. Strength and Metabolic Conditioning Workouts of the Day:
A1. Shoulder Press, 5 sets of 3
*Compare to January 16th, February 8th, February 22nd, March 8th, and August 20th*
A2. GHD Sit-Ups, 3 sets of 15
B.”Clam Digger”(Courtesy of Ben Bergereon)
10-9-8-7-6-5-4-3-2-1 of:
Push Press@ 115/80
Run 200 m
Post Weights Used and Time to Complete to Comments.

6 thoughts on “"Clam Digger"(10.26.2010)”

Great W.O.D. today!
Time 17:12 w/60lb… someday I’ll get 65lb
Ross, thanks for the encouragement during the workout.

Miss you, Melissa!! Kyle, thanks! Had fun, in a “throw up a little in my mouth after” kinda way, chasing your jackrabbit ass all over the place! 😉 I liked this one, too

great day today i hit 3 wods first one 10 rds 10 butterfly pullups 10 double unders didnt time it just did it nonstop 2nd one 21 15 9 225lbs deadlift and 135 OVh squats 812 this one killed me, the deadlift were fine but the OVH squats were just very taxing and exhausting but i was happy i did it and then todays VBC wod at 1122 with 125lbs……i felt really good at the the third wod….hopefully tomorrow will be a two wod day!! Thanks O’Malley!