Strength:
Squat Cleans
5 reps @ 65% 1RM Clean
3 reps @ 75%
1+ reps @ 85%
For max reps at 85%
Conditioning:
“Balboa”
200 Singles
50 Sit-ups
150 Speed Skips
25 V-ups
100 Double Unders
25 Back Extensions
150 Speed Skips
50 Army Rowers
200 Singles
For Time
Compare to Saturday, 20 April 2013
Mobility:
Plantar Surface Mobilization – 1:30/foot
T-Spine Smash – 2:00
Banded Bully – 1:30/arm
Post load and reps, time, and experiences to comments
It ain’t how hard you hit; it’s about how hard you can get hit, and keep moving forward.
The man. The myth. The legend. Ryan Alonso.
Great line!! Looking forward to the WOD today!!
Balboa
11:44 RX
It’s been a great ride!! Thanks to all of the MP family for making a short chubby guy feel like he’s worth something 🙂 You all are great folks….and don’t get too excited because I will be dropping in from time to time! Thanks again.
Respectfully,
Ryan Alonso
Balboa – 15:33 Rx
To steal from another movie icon. “You’ll be back.”
Ryan,
We have had a great time getting to know you. It has been a privilege to coach you. Good luck and God’s speed in all you do. MP will be here when you are ready to come back. 😉 Stay focused and stay strong!
T. Double workout today.
Swod. Cleans 4 @ 88#. Dead lift 5@ 153#
CWod. 12:31 and 11:48.
D.
Swod. 5 @ 190#.
CWod. 13:34.
SWOD: 3 @ 190#
CWOD: 14:37 Rx
SWOD:
6 reps at 255
CWOD:
10:24 Rx
55 second PR
13:33 RX