With A Rebel Yell

9 Jul

7-9-2010

This is not a soil your pants workout. Focus, do the work, and prepare for the benchmark workout on Saturday. If you haven’t signed up, pick a class on Saturday and get in here for some fun! At 7 pm tonight, one element of the benchmark workout will be revealed on the blog.

A1. Deadlift: 40% x 5; 50% x 5; 60% x 5. rest as needed. Use 21X1 tempo.
A2. HSPU: 3 x 5 reps – choose a variation where only 2-3 reps are possible w/o breaking. rest as needed before returning to the deadlift.
B. Unbroken double-Unders: 10 sets x ? reps; rest 1 min b/t successful sets.
Pick a number of reps that will be challenging but do-able for you. Those not yet having unbroken DUs pick a number of total reps to hit (or attempt) broken that you can do in 30-45 seconds.
C. DB Back Extensions: 2 x 8-10 at 4022 tempo

Mobility:

5/5 Mtn Climber twists
30 spinal rocks
70 Heel walks

With members that can sing like this, who needs Pandora! Who is this low-res, pixelated Billy Idol sound-a-like???

Dave, it looks like you never left work…

ARTIE! – is that spelled right?

7 Responses to “With A Rebel Yell”

  1. Ben 9 July 10 at 7:24 am #

    DL: 160/200/240
    HSPU: Parallettes to 3 abmats
    DU: 15/39/40/40/38/22/28/32/29/19

    Great job this morning, Eric. Way to kill the secret WOD…

  2. Eric Winn 9 July 10 at 8:45 am #

    Thanks, no way I was doing it in the 100 degree heat…my time’s on the board, as RX’d…have fun tomorrow and I’ll see you guys next Saturday when I’m back from China.

    I want to see a sub 35 min time up there…

  3. Eric Winn 9 July 10 at 11:10 am #

    Bad-*ss hero WOD – anything over 3-4 rounds would be pretty sick..

    “Johnson”

    Complete as many rounds in 20 minutes as you can of:
    245 pound Deadlift, 9 reps
    8 Muscle-ups
    155 pound Squat clean, 9 reps

  4. Jess Chang 9 July 10 at 11:17 am #

    Eric will you be in Beijing?? Just curious…
    Have fun, if you can, in China!

  5. Jess Chang 9 July 10 at 11:19 am #

    Oh yeah, for everyone that couldn’t make it to karaoke, it was glorious!
    Hopefully we’ll plan another one soon!
    Chopsticks III is my fav. now, thanks Leah for planing and telling us about this place! $3 gin and sodas! woohoo!!

  6. Eric Winn 9 July 10 at 12:19 pm #

    Jess, I will be in Beijing…unfortunately never much time for fun…and it’s brutally hot/humid there right now…one of these times I need to get to the Great Wall though!

  7. xi xia 9 July 10 at 1:45 pm #

    Eric,

    the wall would be a fantastic workout one day.
    We are so jealous…there is a rice pudding dessert that is pretty much only sold in Beijing called Ai Wo Wo…oh, how Jess would like to get her hands on one :)

    Have you tried the duck???

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