Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- “The Chief” – AMRAP in 3 minutes of 3 power cleans (135/95#), 6 push ups, 9 squats, repeat for 5 rounds
- Push Press 3-3-3-3-3 then 20 gymnastics pull overs
- Complete for time: 7 power clean and jerks (155/105#), 5 HSPU, 6 PC&J, 10 HSPU, 7 PC&J, 15 HSPU
- Front Squat 5-5-5-5-5 then 3×10 walking lunges (65%)
- Complete 4 rounds for time of: 400m run, 25 burpees
- “Diane” Complete 21-15-9 reps for time of: deadlift (225/155#), HSPU
This Post Has 11 Comments
Anyone know how to replace brake pads/rotors?…or know someone that does? I’d like to do this Saturday or Sunday of this weekend. I want to learn how to do this myself so I’d also like to help out. Just think…a couple of hours with me; that’s rewarding enough! …but I’m also willing to pay… Just a couple of mechanics yuckin’ it up, talkin’ about brakes while having some cold ones supplied by me.
Email me: marklkehl@yahoo.com to let me know pricing.
Kehl, I happened to marry a total car nerd who also happens to love beer! I’m giving him your email address!
Is this what this blog has come to? Sad….so sad.
The blog has also come to posting unrealistic Diane times of 3:16!
Ahhh, It’s just like old times…
The good news is that you can travel the Moscow subway for free, If you like doing squats:
http://mashable.com/2013/11/12/russian-subway-squats/?utm_content=buffer375a4&utm_source=buffer&utm_medium=twitter&utm_campaign=Buffer#!
I’ll hold out until someone lets me pay my mortage with 1000 squats per month.
It would be cool to have a “members helping members” section of the website…I know nothing about brakes, but I would love to do pro-bono financial counseling and planning for members. I’m always looking for ways to share my skills and experience and I’m sure others are too.
I don’t always do metcons, but when I do, I wonder how the hell Robbie does it.
400m, 25 burpees – 13:42
Stay thirsty my friends.
Results:
“Diane”
Brian 11:00 (205, 5″)
Jackie B. 12:04 (125, 5″)
HOagie 7:38 (35s)
Run/burpees
Adam 21:50
Jocelyn 30:20
Nikki K. 22:38
Kim H. 20:22 (while DJ’ing)
JImbo 21:15 (+50 double unders/rd)
Front Squats
Gerry 145, 88
Push Press
B 175
Sabol 225
Jenn 105