June 2010

Source: Flickr

Strength
Bench Press 3-3-3 reps

 
WOD
As many rounds as possible in 15 minutes of:
15 Dumbbell thrusters (45/30)
Row 500 meters

Source: Flickr

Strength
Back Squat
3-3-3 reps

WOD
"Cooper"
50 Kettlebell Swings (53/35)
40 Box Jumps (24/20)
30 Knees to Elbows
20 Dumbbell Push Presses (40/25)
10 Deadlifts (185/135)

An amusing, but telling look at the physically dissippating effects of the modern office worker lifestyle;
1) spindly posterior chain
2) heavy gut
3) lack of maximal strength
4) lack of explosive strength
5) lack of mobility and agility.

It is also interesting to note that the sprinter who so far outshines all the others, will probably be in the business man's shoes in 20 years. This is an excellent illustration of the fact that most of the physical degeneration issues associated with aging in the modern world are simply due to inactivity and over-eating, rather than mis-use or infection.

via gymnasticsbodies.com
 
Strength
Deadlift
3-3-3 reps
 
WOD
"Death by Clean and Jerk"
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerk the second minute, three 135 pound Clean and Jerk the third minute.... continuing as long as you are able.

Source: Flickr

Bonnie rowing hard with the 20lb vest during "Nutts"

Strength
Shoulder Press
3-3-3 reps
 
WOD
As many rounds in 20 minutes of:
Row 500 meters
20 Turkish get-ups (25/15)