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Tuesday 130122

22
Jan

Tuesday 130122

[youtube]http://www.youtube.com/watch?v=lOSvwy5jN-M[/youtube]

Ankle mobility is the most common limiting factor when it comes to pistols. Folks doing pistols in lifting shoes or with otherwise raised heels should absolutely be doing this!

Reminder that there is a beginners class at 8am today! There will be another at 8am on Thursday.

Announcing this weeks challenge:
“Murph”
For time:
Run 1 mile
100 pullups
200 push-ups
300 squats
Run 1 mile
Partition pullups, push-up and squats any way you’d like.
If you have a 20lb weight vest, wear it.

Skill
Snatch drop
Take 15 minutes, practice speed and the lowest catch possible. Only push load when technique is DIALED!

Conditioning
As many rounds as possible in 12 minutes

15 deadlifts, 155/105lb
15 deficit push-ups, hands on 25lb plates
15 box jumps, 24/20″ (2012 Games standards)

3 Responses

  1. Ivory

    So, Andy. Tell me, when you wake up in the morning do you think, “How can I be the most evil to my fellow man?” And then you come up with a weekly challenge of Murph? We are only 22 days into the year and you are already being bad…Santa will not like this!! 😉

    1. Andy

      The murph for the challenge was planned a while ago. It’s just so hard to program running I wanted the best way to get people out running. Mission accomplished

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