200m Sprint
15 Dumbbell Squat Cleans
10 Pullups
5 One-armed DB Overhead Squats (5 left, 5 right)
Jack practices his amazing "Levitating Steve" trick.
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9 comments:
Today was harder than expected (I love when that happens!). W/jumping pull-ups and #25 DBs it took me longer than Will and Joe and Sam to complete....and I kept waiting to hear Jon do some ultra-loud motivational scream through his stretches.
Next time, Jon. K?
Have a good weekend, y'all. I'm getting possibly my last swim in the Atlantic 'til next summer. Sigh.
xxoo,
ks
I have to say I'm pretty proud of that picture. I've worked long and hard for that. Thanks, Sam, for pointing out weeks ago that my back was arched. It's made all the difference!
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Thanks!
Jon
Have fun swimming, Karen! For some reason, mobility and fascia work doesn't inspire the same primal urges as 400+ lb. deads...
Go figure!
Jon
It was hard and I don't remember my time, but I was hurtin' at the end. Great workout!
-Will
that is awesome steve!
xfit sd, "fight on friday"
fgb style,
1: 1-2 punch (rd1), 1-2 punch kick (rd2), 4 punch flurry (rd3)
2: 135#/75# dl
3: 75#/45# pp/pj/sj
4: air squat
5: 95#/45# hang power clean
good one...maybe we should do a similar one for fgb prep in the next couple wks? hint, hint
I thought FGB prep was called "Crossfit" ;)
Jon
Great work Steve! (I love the pointed toes)
This morning was a great workout. I did the first three rounds with 30# DBs then dropped down to 20# and dropped the last set of cleans b/c my back started to tighten up.
Sam
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