Thursday, October 25, 2012

Friday 121026 Christine


Looks like we are ready for a good crowd tonight to head out the MHS and watch coach Ollie and the Sharks chomp Fillmore.  Game time is 6:30pm...  if you attend the 5pm WOD- we will finish up a little early, close up the gym and head out to the high school.  Let's root the home team on under the lights in West Malibu!
Jason- father to 2 current SHARKS- goes heavy overhead for reps.
Friday WOD: class times at 7, 9, 10am and again at 3 and 5pm.  
8-8-8
Romanian deadlift (3 warm up sets, then 3 moderate weight sets at increasing weight)
-then-
Benchmark GIRL WOD
"Christine"
3 Rounds for time of:
500m row (first round everyone rows,  start in waves if necessary...then you MUST row if one is available, if not- SDHP with KB for 50 reps at 24/20kg)
bodyweight deadlift, 12 reps
21 Box jumps (24/20")
Post time and scaling to journals/chalkboard.

2 comments:

  1. The nanny cam strikes again...Did you guys know Ollie's D has posted back to back shutouts? No pressure:) Lee said he can suit up at free safety if need be. The 100m sprints made him feel 16 again.

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  2. Ollie knows better... nose tackle matches up better with my elite 13.5 speed. Plus the fact that today is the first day I have been able to walk since Wednesday. Walked right into 36 body weight dead lifts. Awesome. Good luck Sharks. It's never the coaches fault, it is the execution.

    Jason --- Are those just three 10kgs on each side?

    lr2

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