Workout of the Day (WOD):
7 Rounds
7 Push Jerks
7 Chest-to-Bar Pull Ups
You want to finish this WOD in the 10-12 minute time frame so scale your weight on the Push Jerks accordingly. Chest-to-Bar Pull Ups = your chest touching the bar each rep (demo'd below by Jonathan "I don't have to workout to be better than you" Rico).
Workout of the Day (WOD):
5 Deadlifts (250#)
5 Slamballs (50#)
Complete as many rounds as possible (AMRAP) in 10 minutes.
Here's Adrian knocking out a Curtis P yesterday (cue Rocky music)...Yo Adriaaaaaaaaaaan!
5 Rounds
7 Thrusters (Dudes-135#/Chicks-95#)
7 Box Jumps (30"/24")
7 Burpees
This is what we like to call a "Heavy MetCon"...go heavy, go hard, go fast. This is definately a time to test yourself, but be smart and scale if needed. The goal for a Heavy MetCon is to go as heavy as possible and keep your times under and around 10 minutes.
Just a quick note about the picture: Lisa is notorious for taking/posting the worst possible pictures of people on the CF Houston site...guess I'm the latest victim x2. So enjoy a laugh at my expense...yuk it up Chuckles...
