Thursday 12/13/12


Skill work:
DU's or Agility. If you already have DU's, work on agility.


"Lumberjack 20"
For time:
20 Deadlifts, 275#/185#
400m run
20 KB Swings, 2 pood/1.5 pood
400m run
20 Overhead Squats, 115#/80#
400m run
20 Burpees
400m run
20 CTB Pull-ups
400m run
20 Box Jumps, 24"/18"
400m run
20 DB Cleans, 45#/30# (per DB)
400m run

The DB cleans should be received in a full squat (since the word "power" is absent). There is a 40 minute cut-off for this metcon.

Compare to 10/29/11.

Finale: Spend 2 minutes in they Hyena stretch and 2 minutes on each shoulder mobbing.

4 comments:

Rowdy said...

"Lumberjack 20
For Time: (40 min cutoff)
20 Deadlifts 135#
400m run
20 KB Swings 1 pood
400m run
20 OH Squats (45#)
400m run
20 Burpees
400m run
20 CTB Pull-ups
400m run
20 Box Jumps 24"
400m run
20 DB Cleans 25#
400m run

Time - 31:36

Tracy said...

Lumberjack 20 for time
20 deadliifts 65#
400 m run
20 KB swings 12 kg
400 m run
20 OHS orange bar
400 m run
20 burpees
400 m run
20 CTB pull ups
400 m run
20 box jumps 15"
400 m run
20 DB cleans 15#
400 m run
35:09

Tracy said...

Lumberjack 20 for time
20 deadliifts 65#
400 m run
20 KB swings 12 kg
400 m run
20 OHS orange bar
400 m run
20 burpees
400 m run
20 CTB pull ups
400 m run
20 box jumps 15"
400 m run
20 DB cleans 15#
400 m run
35:09

Mrs. G. said...


Skill work:
DU's or Agility. If you already have DU's, work on agility.


"Lumberjack 20"
For time:
20 Deadlifts, 103#
400m run
20 KB Swings, 1 pood
400m run
20 Overhead Squats, 33#
400m run
20 Burpees
400m run
20 CTB Pull-ups 2 reds
400m run
20 Box Jumps, 18"
400m run
20 DB Cleans, 20# per db
400m run

Time: 33:39

 
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