50-40-30-20 and 10 Rep Rounds Of:
Wall Ball Shots, 20/14 10′
Box Jumps, 24″/20″
Kettlebell Swings 1.5p/1p
B Scale: 40-30-20-10 reps for time
C Scale: Partner Morrison
There is a 40 minute cap on this workout
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.
Post time and Rx to comments.
compare to 5.23.12
Justin on 24″ Box Jumps
- Thanks to everyone who signed up for the Bike Maintenence Class today from 2:30-4:00pm. There is still room left so if you’d like to drop in today, just bring your $10 and show up!
- Want to switch gears a little? Don’t forget that we’ve got Yoga for Athletes with Coach Whitney today at 10:00am
Today’s workout is a basic triplet of three movements. The advanced version which is posted above contains 450 repetitions in total. That’s 450 opportunities to ingrain and develop the motor skills and strength required to successfully perform these seemingly simple movements. Will your first kettlebell swing look like your 96th? Will your 100th wall ball shot include planted heels, full depth and a neutral spinal position? Range of motion is only one component of functional movement. When you initiate a movement, what happens between the start and finish dictate the adaptation you’re pursuing. Soft technique builds soft athletes. Lazy attention to details builds laziness inside and outside the gym. Virtuosity is defined in Gymnastics as “performing the common uncommonly well”. Will you settle for mediocrity today, or will you pursue virtuosity? No opportunity is too small!
Rack Jerks with Eva T
Nicole Carroll Goes for 15 bodyweight overhead squats