1 C&J, 1 Rd of Cindy

  • November 13, 2012
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Warm up – 10 minutes
Burpee breakdown
 

Strength – 20 minutes
Push Press -3,3,3
Barbell Banded Kettlebell press
5-5-5

WOD – 20 minutes
10 rounds of
1 clean & jerk (you choose the load)
1 round of cindy

After Party –
MedBall Plank Up tabatta

6 Comments

  • Rhino

    11/14/2012 @ 1:33 am

    225 push press, gassed out on 235
    1 pood + 5lbs for press
    12:40 @ 225
    Tin man @ 205 – alternating rounds with TJ

  • Goose

    11/13/2012 @ 7:39 pm

    215 on the push press
    up to a kb and 5lb plate on each side
    12:35 @ 225 on today’s wod
    mb plank ups with one leg – 8 each round
    single leg deadlift work up to 185×5 on each leg
    deficit deads at 375 from yesterday
    100 unbroken kb swings

  • Marc Hickok

    11/13/2012 @ 7:05 pm

    Push Press – 5×3 @ 185
    WOD: 11:11 (c&J @ 185)

  • Shamwow

    11/13/2012 @ 6:25 pm

    Burpee Breakdown: 2:22
    Push Press: 190
    Kettlebell Press: 1 pd
    WOD: 19:47 @ 205…trying to build up the tank.

    Not the same workout, but an awesome video of Speal and Khalipa doing some clean and jerks with a round of Cindy in between: http://www.youtube.com/watch?v=Lo5hnONjRSs

    • dudley

      11/13/2012 @ 6:38 pm

      love the dude in the red hoodie throwing back a couple cold ones while being interviewed.

      lost track of rounds, so did a few more. @175#…185# next time.

      the more of coach alec, the better!

  • Amy

    11/13/2012 @ 4:28 pm

    My bum crack is peaking out peaking out during the burpee breakdown video. Sorry guys….or you know what, your welcome.

    6am burnin toast this morning. Love having coach Alec around.

    Also, shout out to Haley for doing the aweful waffle with the men’s weight yesterday. I believe she finished under 11 minutes. Shes the absolute coolest.

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