Warm up:
2 rounds of:
200m Row
5 Burpees
10 Squats
5 Pull-ups
10 Push ups

Strength:
Power Clean, 2 reps every minute on the minute for 7 minutes

WOD:
3 rounds of:

1 minute max reps Front Squats (135 lb./95 lb.)
1 minute max Handstand push-ups
1 minute max Kettlebell swings (53 lb./35 lb.)
1 minute max Pull-ups
Rest 1 minute

Post total reps to comments.

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Best article I’ve read in a long time:
42 Things I learned leading up to 2013, Talk to me Johnnie

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VooDoo Floss is the meanest thing on Earth that you will fall in love with. Think of it as a tourniquet of goodness…you wrap it tight (TIGHT!) around whatever joint/muscle hurts and then go through the range of motion on that joint. Leave it on for a couple of minutes or until your skin turns “dusty” color. It’s not the most comfortable thing in the world, but afterwards, it is flat amazing how much better you move and feel (be sure to test and retest).

For some of the wrapping, like shoulders and elbows, you need a super friend. Remember, the safe word is “brisket” 🙂

You can order voodoo floss bands through Rouge.

Post thoughts to comments.

Media:
Monday WOD, March 4, 2013

7 thoughts on “Monday WOD, March 4, 2013

  • March 4, 2013 at 7:58 am
    Permalink

    PC 105lbs
    165 reps ..Brutal on the arms and shoulders.

  • March 4, 2013 at 9:01 am
    Permalink

    105 PC
    WOD 153 reps RX
    Great workout to start the day.

  • March 4, 2013 at 9:19 am
    Permalink

    PC 195
    WOD 192 Reps – this hurt. 20 fs in the first round – 7 in the third

  • March 4, 2013 at 10:38 am
    Permalink

    Strength – 105#
    WOD – 194 reps RX

  • March 4, 2013 at 2:27 pm
    Permalink

    LeanFit — 1,280 reps

    I get 1 rep for each step in the 400m run, right?

  • March 4, 2013 at 3:09 pm
    Permalink

    WOD: 177 reps
    PC: 140 #
    Did WOD first, then cleans

  • March 4, 2013 at 8:22 pm
    Permalink

    215#, 214 reps pull-ups suck

Comments are closed.