Monday, September 17, 2012

Tuesday 120918 Back Squat Plus

Thanks to Dave, Corey and Cameron from RxJump Ropes for coming out the the Hut yesterday for an impromptu jump rope and double under clinic.  About 20 CFMalibuites were in attendance and most hit PRs for max unbroken double unders.  RxJump Ropes and Disposible Heros Project are sponsoring a DU challenge of doing a daily double under +1 more each day.  They are up to day 7... so day 8 would mean that you need to do 36 double unders tomorrow in order to begin OR if you did at least 28 double unders at the clinic yesterday- you are on track and can simply get 8 today!  Unbroken or accumulate.  Your choice.
RxJump Ropes at the Hut
On the final day of the 100 DU Challenge, they encourage participants to complete the DHP/Rx Jump Rope WOD as follows:
For Time: 50 Double Unders, 50 Burpee Pull Ups, 50 Lunge Steps with Plate overhead (45/25), 50 Double Unders.
Ever train with a world class athlete watching you?  Ollie has!
Tuesday's WOD: classes at 6 and 9am,  4 and 6pm. Fundamentals at 8am.  Kids class at 3:15pm
Back Squat  25 minutes to complete:
5-5-3-3-(3-1-1)... if you are feeling good, get ready for a 1RM.  More details in class.
For time, complete:
400m run
30 Situps
20 Push ups
10 Pull ups
5 Burpees
Post load/reps for back squat and time for finisher to chalkboard/journal.  

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