Scale to your ability

5 Sets  of increasing weight

3x (Front Squat +3 Jerks)

10 Deadlifts @ 225lbs       02 Burpees  

09 Deadlifts @ 225lbs      04 Burpees

08 Deadlifts @ 225lbs      06 Burpees

07 Deadlifts @ 225lbs      08 Burpees

06 Deadlifts @ 225lbs      10 Burpees

05 Deadlifts @ 225lbs      12 Burpees

04 Deadlifts @ 225lbs      14 Burpees

03 Deadlifts @ 225lbs      16 Burpees

02 Deadlifts @ 225lbs      18 Burpees

01 Deadlifts @ 225lbs      20 Burpees

Continue reading “WM* 090514” »

4 Rounds for Time

Run 400M (sub double unders if it rains)

25 KB Swings 55 lbs

25 Wall Balls 20 lbs

This is an older picture of Brian, but I thought it was fitting for today’s effort.  You can only compare your effort to your abilities.  When your laying in a puddle, your laying in a puddle.

Elizabeth                                                                                                                                   

21-15-9 reps for time of:                                                                                                            Squat Clean 135lbs                                                                                                                   Ring Dips

The video was a little slow loading last night, but it is worth the wait.

  Adam and Jen both found their water bottles to be very heavy!!

A couple of yesterday’s war wounds.

Which is worse,?  The pain of using a muscle snatch instead of a power snatch or the joy of not lifting your hips and getting your shins out of the way?

Continue reading “WG” »

21-15-9 reps for time
Hang Clean  and  Jerk 95 lbs
Kettle Bell Swing 45lbs

For time
5 Rounds of
20 Burpees
20 Wall Balls

How to build a sweat angel:

1. Complete today’s workout in under 20 minutes.
2. 
   Find the will to stand up.
3.  
   Rinse and repeat.

Hang Cleans
Find your one rep Max

Lindsey shows off her week old war wound from knee pushups (next time use the knee pad!)

Gwennie practices her assisted pull ups – she has a unique "bite the bar" technique!

Jen’s sweat angel.

Clint is a sweaty bugger!

21 – 15 – 9 reps for time
Deadlift 225 lbs
55lb KB swing
Pull ups

Last night was strength and conditioning practice for the Magic City Rollers.

April braces for impact as the girls finish practice with a quick game of Hover Ball:

Randi and Bonnie go head to head in the relay.

Randy
75 Power Snatches at 75lbs for time
The link demonstrates the full snatch, a power snatch is caught higher and does not require as deep of a squat – music not work friendly.

Physics states that snatches are performed best when the shin is raised outside of the bar path

The Magic City Rollers playing Hover Ball with a 10lb medicine ball