Warm-up:
dynamic stretching
Burgener warm-up
modified from CF Sunnyvale WOD 022410
3 rounds of:
15 push-ups
9 power snatches (95#)
6 OHS (95#)
KL: 16:43 (3:33, 6:25, 6:43)
Every minute on the minute for 5 minutes:
3 L-pullups
Brutal. No lifting today, just a metcon I pulled from CF Sunnyvale's blog. Iffy Oly technique and rust with the OHS really slowed me down, and convinced me to cut the rounds from 5 to 3. Oly reps are a real good burner though, aim to cut down times (lots of rests today) and push up the number of rounds next time.
BTW, the CF Sunnyvale site is a good place to find alternative workouts. They're associated with Planet Granite climbing out in the Bay area (G visited while he was out there), and their workouts seem to weigh core stability and endurance a little more than pure strength.
Wednesday, March 31, 2010
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3 comments:
CF Sunnyvale was started by BD-sponsored climber Rob Miller. He's a beast, and while he doesn't seem to be affiliated with them anymore, there seems to be a strong climbing slant there. Good stuff.
Sounds like it would have been nice to have bumpers for this one.
Bumpers would have helped quite a bit, guiding the bar down was a PITA.
That gym was great. Really climbing oriented.
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