run 1/2 mile with 20lbs weighted
1 bench press @205lbs
40 2 pood kettlebell high pulls
3 bench press @195
40 2 pood kettlebell high pulls
5 bench press @185
40 2 pood kettlebell high pulls
3 bench press @195
40 2 pood kettlebell high pulls
1 bench press @205
run 1/2 mile with 20lbs weighted
Notes:
-high pulls are for total reps, just 40 total repetitions
-the weighted run can be done with a weighted vest, putting weights in a back pack, carrying weights in your hands or taking your 20lb child in your arms. just grab your 20lb buddy whatever it may be and head out.
-some videos on the high pulls:
http://uk.youtube.com/watch?v=3Vi_QCCkmgg (this is probably the best one although the guy is questionable)
http://uk.youtube.com/watch?v=a2YOOoxnz7E
http://uk.youtube.com/watch?v=tJwXouSL-oo
Friday, August 22, 2008
Saturday's WOD 8/23/08
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16 comments:
what is this...
...i go out of town for two full days and come home to these two WODs? I was thinking there may be a chance to pull of an evening of 2 WODs, but not with the Friday & Saturday assignments from the Jakester...
E-ho-lay.
lets save this for monday, i'm beat. i spent the day cutting down a tree in my back yard and never got to it.
it looks like fun lets don't waste it!!
where did you go?
Monday sounds good to me.
Naylor, you want Tuesday - Saturday? I think it's your week.
jake 23:37
sam 23:37
both as rx'd
beware of the high pulls!!! sam nearly met pukie on the last run, he was very, very close.
Did you change this from a 1 mile run on the front and back to a 1/2 mile run?
si senor. i changed it yesterday, i've only got sam for 20 minutes and i knew i'd have 20 minutes in the run portion alone if i left the runs at 1 mile. it's now just a half mile of pain both ways.
i had 2 weighted vests sam had the 20lber and i had the 40lber. the last half mile took 6 minutes. sam was barely trotting because he felt like he was going to lose it.
best of all my arms, wrists and grip are feeling good and worked.
that was a real flamer of a video you posted there jakob.
If Nay-Nay doesn't reply to the posting for tomorrow by tonight, I'll assume this week and Nay-nay can do next.
will you please do the wod today, i want to see how you like the high pulls. and yes that dude was a real flamer. i thought you might like it. especially considering the 'drought' you are going through. the women think they got all the work during pregnancy too. they only have a couple of bad weeks, the men have a 9 bad months. true sacrifice. trust me, i know, i had 5 of them.
I'm actually doing it in the morning...
Work tonight, workout in the morning. Then, I'm going to do the Arnold at lunch or before bed.
sorry guys, didn't get a chance to get on the site today.
i did angie on friday 15:11. last week was a weird one for me. i should be back on track this week. i'll do this bad boy tonight.
dude, i had to read that drought comment a couple of times. i didn't know what the heck you were talking about! LOL i don't know about you guys but when my wife's prego its on like donkey kong! it's full of awesomeness.
those two guys are brothers, i think they have a kid show on nick.
I'm not sure I get the donkey kong and drought relationship, but I'm laughing whatever it is. Either that or the use of "awesomeness" in that context.
dood, prego whoopy is the bestest.
22:56
left the bench weight at 205 for all reps and did 3 reps twice instead of 1 then 3. those high pulls with a 70lbs KB are really tough shiz!
oh did you guys get a chance to check out my ghey myspace page yet? LOL
i still haven't seen pics of you guys! unless that vid of the brothers is actually groover and cookie monster...doh!
23:28
I left the bench at 205 as well, except I did the 1-3-5-3-1 reps (the as rx'd) part.
I agree, those KB pulls were awful. I can barely swing a 70lber with 2 hands, let alone doing 80x with each arm, single armed.
I'll post a picture when the new baby comes and name a WOD after the feller.
well done boys! i did the high pulls yesterday morning and my forearms and grip are still overly toasted. i knew the bench wouldn't be challenging enough for you dudes with 365lb max's. it was probably a nice break though.
naylor, i checked out your myspace site just yesterday, you have tons of nice pictures. what's up with you being african decent? you look like an irish white boy. or did i read that wrong? how many kids do you have?
i'll post some flicks of me and my fam one of these days. i think we should film some of our wods that we do in our garages and post them on our site. me and sam are going to have a helen contest saturday night, just plain old helen saturday evening, i'd like to record that one and post it.
it's a bit of a joke with my buddies...i'm the whitest black man you'll ever meet. LOL
i'm rocking 4 kids. Chloe 8, Marley 6, Ella 3, Vaughn 2 in Oct.
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