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Tuesday December 13, 2011

Making use of all the new space!

Alright…I was thinking about it bringing it to the gym. Maybe not. Dogfit.

How’s your sleep lately? This past weekend I had a dynamite sleep. A nap after the WOD, then a solid 10 hour sleep. I felt awesome Sunday! “Your body treats lack of sleep like a direct stressor, the same as starving, or being chased by a lion. So quit being so cavalier about your late nights and crappy sleep.” Read more.

Today’s Workout:

I don’t think anybody did yesterday’s warmup. So after a general warm-up, decided upon by your coach:

Five sets of:
Power Clean x 2.2.2
(rest 10 seconds between doubles)
Rest 3 minutes

WOD

Fitness:

Three rounds for time of:
5-15 pound Dumbbell/Kettlebell squat snatch, 15 reps, right arm
15 Sit-ups
5-15 pound Dumbbell/Kettlebell squat snatch, 15 reps, left arm
15 Toes to bar

Performance:

Three rounds for time of:
20-25 pound Dumbbell/Kettlebell squat snatch, 15 reps, right arm
15 Sit-ups
20-25 pound Dumbbell/Kettlebell squat snatch, 15 reps, left arm
15 Toes to bar

Prescribed:

Three rounds for time of:
35 pound Dumbbell/Kettlebell squat snatch, 15 reps, right arm
15 GHD sit-ups
35 pound DumbbellKettlebell squat snatch, 15 reps, left arm
15 Toes to bar

Note! If you are having any difficulty with your air squat or OH squat, please perform Power Snatches for the above. If you can’t get toes to bars, hang from the bar and try and bring your toes as high as possible.

Have a great day everybody!

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