3/14/10

WOD - 03/15/10

Mobility: Shoulder Prep **I will go over this with everyone.**

Skill:
Double-unders: 5 minutes

Metcon:
"The Dumbbell Bear"
On the minute for 20 minutes, perform the following complex:
5 DB Deadlift
5 DB Hang Power Clean
5 DB Thruster

Load should equal 45% bodyweight

Finisher:
Ab wheel isometric holds x 4 / 15 seconds each

After completing the DB complex, you have the remainder of the minute to rest - failure to complete the complex within the minute does not terminate the workout, the work must be done for a total 20 minutes; for ab wheel iso holds, go to full extension and hold for 15 total seconds, rest as needed between sets

8 comments:

  1. Anyone want to place bets on which minute the crying will set in? I'm thinking minute 8.

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  2. Randi and Peter did it this morning. They had a blast...

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  3. 45% of BW = total weight of barbells right? (Not 45% each.)

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  4. I am hoping to make to minute 10 before I make eye water and I need some weakness tissues.

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  5. I'm making eye water already just thinking about it.

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  6. Worst workout I've ever done. No joke. But yoga is back on for this week, so if any of you want to come stretch Monday or Wednesday at 8 p.m., do it!!

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  7. 45% total, Nate. And it's dumbbells, not barbells.

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  8. Stop calling me a dumbbell. And this workout made the Bosnians cry.

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