Wednesday – WOD

December 28, 2010

A1. Bench press, 5-3-1 (+); 2:00 rest
A2. Strict pull-ups, 3 x AMRAP; 2:00 rest
B. DB external rotation, 3 x 8-10/arm, 3010; :60 rest

+

2:00 max calories on AirDyne
1:00 rest
Handstand hold, as many seconds as possible

Part 2 is scored as calories + seconds in hold. Post notes to comments.

Heather and Andrea whip through double-unders.

OPT Big Dawg Challenge #3 is Sunday, January 16th – register here. Also, a few changes to bring in the new year, including a new website, online/automated payments, and a 30-day Primal/Paleo challenge. Stay tuned…


Tuesday – WOD

December 13, 2010

A. DB external rotation, 1 x AMRAP/arm, 3010
B. Powell raises, 1 x AMRAP/arm, 3010
C. Trap 3, 1 x AMRAP/arm, 3010

+

8 sets of:
1:00 double-unders
1:00 rest

A, B, and C are to be performed at 10% of your 14″ close-grip bench press max. Post reps to comments.

Glenn smiles his way through a four minute double-under test.

For those who may be wondering why we’ve been performing some of these more obscure scapular movements, James Fitzgerald (OPT) posted this timely piece just today.

Good info in there covering scap/shoulder health and the need to stick to a well thought-out and balanced program rather than simply picking what looks hard/fun…