Saturday April 30, 2011

WOD
21-15-9
Deadlifts
Wallball
*400m run after each round*

Hey guys!  Here's a good one for you.  The Motowners are doing the same thing.

The prescribed weight for the deadlifts is 225# for men and 155# for ladies.  SCALE AS NEEDED!  This WOD is meant to be pretty quick, even with the 400m run at the end of each round.

If there are not enough medicine balls, do thrusters in lieu of the wallballs; a 45# barbell is the usual rx, but once again, scale as needed.

As always, let me know if you need anything!  Hope to see you at Motown soon!

Mike D

Week 5: Day 2

Skillwork
The overhead squat


Retest of the Baseline WOD
5 Rounds:
Shuttle sprint
10 air squats
10 burpees

Hey guys!  Hope you're feeling fresh and ready to thrash today.  We're going to be retesting the very first WOD you did.  It's hard to believe that we're already on Week 5.  The progress you've made is outstanding; I guarantee you surprise yourselves with today's results.

If you want any Life as Rx'd stuff, let me know!  I saw a few of you posted yesterday; I'll get it to you asap.

Mike

Week 4: Day 4

Skill Review
The hang power snatch

Strength
Back Squats, 1x20

Metcon
Tabata Treadmill Run :)

Week 4: Day 3

Skill Developement
Hang Power Snatch

Metcon
AMRAP in 15 mins:
9 push presses
12 push ups
15 box jumps

Week 4: Day 2

Strength
1x20 Deadlifts

Metcon
15-12-9-6-3
Dumbbell swings
Burpees
*5 box jumps at the top of each minute*

Week 4: Day 1

4 rounds:
400m run
50 air squats

Week 3 Rest Day

What's Nasty Girls?"

So, a few of you asked about my "I Heart Nasty Girls" shirt.  The shirt is an homage to one of my favorite WODs; here's a little vid of it!

That shirt and other goodness can be found at lifeasrx.com (Life as Prescribed).  Jimmy Airey, one of our awesome coaches at Motown, is a rep for Life as Rx; let me know if there's any swag you want that's out of stock, and I'll see if Jimmy can get you the goodness directly!

I hope you all take the Rest Day talk to heart.  You all know how to drive yourselves; make sure you recover just as "hard" as well!  As always, if you need anything, just ask.  Have a great weekend; look for a tasty little WOD manana :)

Mike