Ross, Mike, and Kelly getting after "DT" for their workout. Ross and Mike both PR'd on the workout and Kelly did it RX for the first time! Keep up the Hard Work!
I. Dynamic Mobility Warm-Up:
Monostructural Warm-Up x 4:00 Minutes
Hip Extensor Mobility(Box and Band)
Thor Extension(Lacrosse Balls)
Shoulder External Rotation(Bands)
Adductor Mobilization(Box and Tension)
Shoulder External Mobilization(Band and Pull-Up Bar)
II. Strength and Metabolic Conditioning Workout of the Day:
A. Push Press, 1-1-1-1-1
*Compare to July 16th, 2010 and October 12th, 2010.*
B. “Zack Attack”( AMRAP 12 Minutes):
3 Power Cleans
6 Push-Ups
9 Air Squats
*Phase 1*
Power Cleans @ 85/55
*Phase 2*
Power Cleans @ 105/75
*Phase 3*
Power Cleans @ 125/90
III. Competitors Schedule Workouts of the Day:
A. Push Press, 1-1-1-1-1
B.”Zack Attack”(Power Cleans @ 155/105)
C. Row Sprints, 5 x 1:00 Minute, All Out Sprints
*Rest 2:00 Minutes between sets
*Competitors come in at regular schedule times for workouts. Tuesday will be a double workout and Competitors will come in at a different schedule time for their workouts.*
Post Weights Used and Number of Rounds Completed to Comments.
My ass hurts from deadrow. Felt the need to share.
Everyone was saying that today too, Jill!! lol. =) Used 105# for the workout today, got 15 rounds plus 2 cleans. Worked up to 120 on the push press. Great job to everyone today!!
got 13 rounds @ 125 rx, and went up 20 on my max push press to 175. Both of which I was pumped about. Great start to the week, looking forward to tomorrow.
did comp weight at 155lbs and finished the wod at 18 rds plus 2 power cleans i felt good during this WOD worked up to 215 for push press failed at 227 for last rep in push press