Odd Numbers

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4-21-2009 2 Rounds 21 DB Power Snatch #45/35 35 Double Unders 21 DB Power Snatch 35 Double Unders ROM: 1) 10 Slow Pass Throughs 2) 10 Slow OHS 3) 4 Lateral Tilts at the bottom of last OHS Go for a PR! Not only did Murph go off on Saturday but Scott and Rochelle’s Nutrition seminar also kicked off. Thank … Read More

Murph Went Off

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4-19-09 Deadlift 5-5-5-5; 15 Between sets, perform 10 toes to bar ROM: 1) 4 rounds: 5 leg shoots 5 twisting tripods 2) 10 spinal rocks to shinbox switch 3) seal walk x 2 The Murph Challenge took place this Saturday and high fives to everyone who participated and took on Murph. In particular, Christine deserves the best Murph performance by … Read More

Skills

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4-17-09 Reminder: THERE IS NO 10 AM class tomorrow! Instead, sign up for the Murph challenge. 1) Windmill – try for a comfortable max 2) Strict press – work up to a heavy single 3) 20-18-16-14-12-10-8-6-4-2 rep rounds: Side swings abmat situps (anchored for speed) This is an amazing performance. Day 1 – you learn the single skip. Day 2, … Read More

Bells Are Ringing

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4-16-09 6 rounds for total time: 8 KB swing 8 SDHP 8 KB swing L 8 KB swing R 8 tuck jumps rest one minute Use the same KB. 53/36 DROM: 1) seal walk x 2 trips 2) Death stretch session, followed by straddle sequence Lara, nice pike position on the headstand press!