The Individual

Thursday 2010 10 07

Skill/Strength

Push Press 3 x 5
Squat Cleans 5 x 3
HSPU/Holds

WOD

15-9-7-3 reps of:

Deadlift (left/right arm)s 155/115 lbs

1 arm Kettlebell Swing (left/right) 50/35 lbs

Pistol (left/right leg)

*Each movement will be completed with one side (i.e left or right) before moving on to the next side. Athlete can start with either side at any time, but must finish with the same side for all reps: i.e. if doing Deadlifts: start with right arm first, do all 15 reps, then move on to the left arm, and do 15 reps. Same for all movements. For next round, of 9, 7 or 3, athlete does not have to start with previous side.

Post total time to comments or to Beyond the White Board: http://beyondthewhiteboard.com/workouts/95548-deadlift-left-arm-s-kettlebell-swing-1-arm-s-pistol-left-leg-s/daily_workouts/85733-2010-10-07-deadlift-left-arm-s-kettlebell-swing-1-arm-s-pistol-left-leg-s/workout_sessions/new

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CFE Interval

3 on, 1 off, 2 on, 1 off, 1 on 1 off x 2 rds

S&C

7 min of: 3 snatches (115/75) and burpees

*with a continous clock, start with 3 snatches, then remainder of minute do burpees. Next minute again start with 3 snatches, then for the remainder of the minute do Burpees. Count total burpees done, and post total.

Two our athletes showing their balancing skills: Chris (L) and Abe (R). Good jobs guys keep it up.