THURSDAY 080124

Turkish Get-up 1-1-1-1-1 reps
Windmill 3-3-3-3-3 reps
One Arm Dumbbell Shoulder Press 5-5-5-5-5 reps/each arm

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"Rack Position"  The rack position is where the bar should be taken
when doing any type of clean.  It takes tremendous tricep, forearm,
and wrist flexibility to achieve.  When hit properly, the rack will load
the bar onto the body by way of the shoulders.  This puts the load closer
to your center of mass at the end of the movement, which will save
your arms and back from having to hold the weight in place.

Comments

[Luke]

snatch 5x2 135,145,145,150,155
snatch 6x1 165(f),165,170(pr),175(f),175(pr),185(f)
C&J-135x1x2,155x1x2,175x1x2,185x1x2,195x1x2
snatch push press(snatched bar into place)5x3-135,145,150,155,160
dead hang pull ups 3xmax-12,10,9
3x5 superset of glute-ham raise and ab wheel
finished with 500 DU's for time: 6:50

[Jason B]

TGU: 35-55-70-88-88
Windmill: 35-53-70-88-88
OADBSP: 30-50-50-55-55

[adam]

TGU:35-53-70-88-88
WM: 35-53-53-53-70
OADBSP:35-53-70-70-70

[momo]

TGU: 20-25(F, rightside)-20-20-20
Windmill: 18-24-24-24-24
shoulder press-20-20-20-20-20
first time for TGU nd windmills. kinda fun, will be more fun when "nasty girl" muscles don't hurt.

[casey]

squats 9x1
235,245,245,245,250,250,235,235,235
OADBSP 5x5 50,50,50,50,50

[christy]

Jackie

12:22, as rx'd

this week's WODs have toasted my hands! BUT I finally got my double unders...it's all about timing!

[Laura]

TGU-15-18-28-35-35
WM-10-15-18-18-20
OADBSP-15-15-20-20-25

[Kim]

TGU- 30-30-30-30-30
WM- 18-28-28-30-35
OASP-20-25-25-30-25
It was fun workin' out w/ you Lauren & Tab!

[jearley]

Did this one on Saturday:

TGU-20-20-30-40-40/30
WM-20-20-30-30-40/30
OADBSP-20-30-30-40-40

Apparently my left arm is a bit weaker than my right.