“Dual Con”
AMRAP in 15 Minutes:
250m Row
10 DL
Rest 5 Minutes
AMRAP in 15 Minutes:
15 Push-Presses
7 Pull-ups (chest to bar)
Affiliate Team Training
Scheduled Rest Day
Foam roll, self-myofascial release, active recovery, light row, sled pushes, stretching, work on weaknesses, etc.
Athletic Footwear and Running Injuries
The Smarter our footwear gets, the dumber our feet get!
Have you tried MassageFit lately?
Do the affiliate trainees still get to do this days’ WOD? It looks to awesome to pass up.
According to my FB reminder, tomorrow, Jan 21st, will be Tonya’s b-day. Let’s all wish her a happy one!!!
BTW, I won’t pass on this 2-in-1 WOD.
Looks like a great WOD!!!
Agreed Nick, too much fun to pass on this one. I think Freeman accidentally left out the part under “Active Recovery” that talked about doing two AMRAP WOD’s back to back at maximum intensity on our rest days. I’m in!
Thanks Ling!! I need a recipe for PALEO BIRTHDAY CAKE!! lol
Wow…I’m guessing that the first row/deadlift wod is going to be a nice pre-fatigue to the C2B pull-ups in the second wod! Man…my hands just now got better!
Happy Birthday Tonya!!
Got a new 1RM on jerks: 125#. Tried 130#. The weight fell almost right onto my head. Scary, although my intention to get underneath the bar is right!
Ouch! 2010 is killing me. Tonight’s duo was a killer! 5 rounds rx’d and then 6 rounds rx’d followed immediately by collapse and puking right in front of the Bootcampers. At least Animal joined me with a nice garbage can puke. Then I enjoyed some baby food with Nick. Nice night. Hope we didn’t freak out the campers. They’ve had a tough week too.
Funny AJ, tonight’s was brutal, one of the toughest in awhile. Keep them coming. By the way, Sammy, you were right, 10 was out of the question in WOD #1. I hit the wall after 8 and barely finished the 9th round, only 15 seconds left at the end. Half-heartedly attempted WOD #2.
Lincoln that is still quite impressive! 10 wouldn’t be a problem if it weren’t for muscle fatigue, cardiovascular limitations, and nausea!
I also want to go on record as saying the AJ throw up incident was quite hilarious. Obviously you would have had to have seen it to really understand. Still, I give AJ props for holding it together as long as he did, and finishing the wod!