WOD
10-9-8-7-6-5-4-3-2-1 reps of:
"Barbell Burner" (prescribed wt. 65#)
Donkey Kicks
Overhead DB Swing
Note: Here's how to perform the "Barbell Burner".
Begin standing.
Squat and grasp the bar using a clean-width grip.
Thrust your legs behind you.
Do a pushup.
Return your feet to the squat position.
Perform a squat clean (or hang squat clean, if the original position of the bar is too close to the ground).
As you're coming out of the squat, explode out of the base by straightening your legs and pressing the bar overhead, locking out your arms (basically, a thruster).
That's a rep - rinse and repeat.
***
“There are no secrets to success. It is the result of preparation, hard work, and learning from failure.”
- Colin Powell
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4 comments:
seems like you're on the right track. would like to see you spend a little less time feeling sorry for yourself. Otherwise, seems OK. Room for improvement but not bad.
cheers.
Feng! Are you still at Hyperfit? I've been out since November due to illness, but I'm feeling better and I think I'm going back next week. Am I gonna see you there?
-Fred.
anonymous -
Yeah, I realized I have a lot to be grateful for. Thanks for the reminder!
Fred -
Hey! It's great to hear from you! I've seen some of your posts on the CF forums so I know you're still around... I'm sorry to report that I'm not working out at HyperFit any longer. But I'm glad to hear that you're easing back into it - take it easy, you'll be alright! I'll drop you a PM or something sometime. Take care!
Hey Feng;
Solid workout, great post.
Who is the smuck anonymous poster. Don't you just love it when these losers without testicles make comments and refuse to leave their real name.
These are the guys that wack off on their computer monitors...... and have the big L tattooed on their forehead.
Have a super weekend, see ya next month, we can hug and feel sorry for each other, over sushi of course.
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