Wednesday, February 11, 2009

Wednesday 02/11/2009

Thoughts lead on to purposes; purposes go forth in action; actions form habits; habits decide character; and character fixes our destiny.

- Tryon Edwards
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift (165#)
American KB Swing (24 kg)

Time: 11:03

WOD: Kettlebell
Tabata -- 5 Rounds of:45/:15
Complete all rounds of one exercise before moving to the next.
American KB Swing (16 kg)
KB Flip Squat (16 kg)
KB Burpee-High Pull (24 kg)
Box Jump (24")

Phase I: Preparation
Muscle Up skills practice

Phase II: Hip and Shoulder Strength

"Jason" for time do:

100 Squats
5 Muscle Ups
75 Squats
10 Muscle Ups
50 Squats
15 Muscle Ups
25 Squats
20 Muscle Ups

Time: 23:09

Notes: substitution for 1 muscle up = 4 pull up and 4 dips. Thus for last round you would do 80 pull-ups and 80 dips. Ring dips are preferable if you have rings. This is a big incentive to master the muscle up!

Phase III: Core:
30-20-10 GHD sit-ups and Back Extensions


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