In health there is freedom. Health is the first of all liberties.
–Henri Frederic Amiel
Gym-Nasty
Complex:
Cartwheel
Forward Roll
Burpee
5, 4, 3, 2, 1 reps for time of:
Skin-the-Cats
Burpees
Pistols, each leg
Heavy Metal
Barbell Complex:
5 x 5 Reps each without re-gripping
Deadlift
Hang Power Clean
Front Squat
Push Press
5, 4, 3, 2, 1 reps for time of:
Skin-the-Cats
Burpees
Overhead Squats, 135lbs
Hell’s Bells
Kettlebell Complex:
5 x 3 reps each arm:
1-Arm Swing
Kettlebell Clean
Front Squat
Push Press
5, 4, 3, 2, 1 reps for time of:
Skin-the-Cats
Burpees
Dumbbell Overhead Squats, each arm
I’m gonna bust that move out this weekend on the dance floor for sure. Then once I get over my hangover and get my rings set up I’ll try that WOD.
Happy Chinese New Year from Beijing!
Gonna try and make it in tonight for the heavy overheads.
Check this out. Not only is it a fantastic clean and jerk, but they go super slow motion over and over to track the path of the bar. Even go as far as to mention precise back angles. A must watch video if you want to get better at your c&j. The bar barely moves look how quickly he gets under it!
http://www.youtube.com/watch?v=kMbne7N4hyA&feature=player_embedded#
HM – 5:00
#115 for the OHS. Should have gone heavier. Skin the cats suck. Oh yeah, and banded running with Keith behind me sucks as well.
That clean is amazing. He doesn’t bend his arms at all on the way up — just deadlift, extend, shrug, and fall underneath it so fast you can hardly see him moving. Gotta work on mine.