Saturday 3.31.12

Ryan A and Ryan S going for PR's on Thrusters at the same time.  
As a coaching point, Ryan S definitely has the strength to get his weight, he just let the bar float out in front of him a little too much.  Something we all do from time to time.  As coaches we are always asking each other if we are rounding out backs, or if the bar path was straight, etc.  If you want to see how your form truly is while lifting, have someone video tape you..  You;'ll get it next time Ryan!

Skill:  Hip Extensions, Back Extensions, Hip and Back Extensions

Conditioning:  "Filthy Fifties"
For time:
-50 Box Jump (24/ 20 inch box)
-50 Jumping Pull Ups
-50 Kettlebell Swings (35/26 lbs)
-50 Steps of Walking Lunges
-50 Knees to Elbows
-50 Push Press (45/ 35 lbs)
-50 Back Extensions
-50 Wall Ball Shots (20 /14 lbs)
-50 Burpees
-50 Double Unders

In order to be Rx'd you can do this workout in any order, except the Burpees and Double Unders must be done last.

Compare to 3.28.12

"Constantly varied" programming is not random, but it doesn't mean the same workout won't show itself in the same week....especially when the weather said it will be rainy and windy and the workout I came up with involved lots of running outside.  If you don't want to do this one again, don't worry I'll have something for you so still come!

Post weights and times to comments.


  1. swod: bergener w/u then clean and jerks 45,75,95,115,135,145,155 allx1

    wod; 9;00 minute amrap of 3 dead lift,2 squat cleans, 1 clean and jerk @ 135#'s 8 rounds +3 dead lifts

    conditioning: sled push w/90#'s (2x 45# plates) 150' while one guy pushes the other guy does double unders. my goal was to get at least 30 du's while D was pushing the sled(got 45-65), 12 min. amrap I think we got 6 rounds. that was a little crazy.

  2. Swod: c&j worked up to 205x1 (PR)

    Wod: Doug brought with him some good workouts.
    155# amrap in 9 min
    3 dl
    2 sq clean
    1 c&j

    I finished 6 rds

    Condition: sled push with dus. See dougs post.

  3. 31:00 (Box jumps to push press)