Friday November 21st, 2014 Workout of the Day
By Coach B Rendo
Notes:
- Support EVF community members at “Beat the Bracket” on the 23rd
- December 19th Holiday party
11.21.14
Warm Up:
3rds NFT:
15 Goblet Squats
15 Sit Ups
15 Ring Rows
Strength:
A1. Front Squat
4 x 4 @ 85%
A2. Weighted Shoulder External Rotation
10-12 reps/arm
Conditioning:
For Time:
30 KBS
21 Push Presses
30 KBS
15 Push Presses
30 KBS
9 Push Presses
2014 11 20
Strength – 185#
Metcon – 53# American, 95# PP, 7:24
Heard OneRep was sub 6 at 5:30, which means he was approximately 25% faster than me.
Strength – 215#
Ha. Did you give Max Effort?
The consensus was to go Russian on the KB Swings. Would have added another minute or two if went American
ARE YOU SERIOUS!?!?! Here I am thinking I’m working amongst a bunch of red-blooded Americans, dirt under my fingernails, wearing motor oil for cologne, and you guys go and take off your shirts and go horseback riding with Putin?
I would like to revise my time to 5:24.
– Hacksaw Jim Duggan
You are a better man for it but I average 1800 lbs per punch so the results are quite obvious… “Whatever I hit, I destroy”
Strength: #225
Metcon:
KB: #53 Russian PP: #95
Time:5:40
Max is is on fire with the movie quotes!!!