Speed is strength


 
 
Donny Shankle. Notice how fast he gets himself under the bar with arms locked out. Speed=strength, especially in Olympic Weightlifting.
WOD 18JAN13
Skill- Split Jerks. Review then work up to a heavy single. Get that heavy single 5 times with about 60 seconds of rest between each attempt
For time-
30-20-10-20-30
Dumbbell Rows (total running count)
Dumbbell Sit-ups
100m Farmers carry between each set (only 4 total)
Choose a challenging DB weight (should be the same for all movements) Anchors will be allowed for the sit-ups.
5th Mountain is next Monday at 4:30 rain or shine! Please let Alika know if you plan on working out.
Olympic O-lifting class is tomorrow at 9am! Hope to see a lot of faces!

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5 thoughts on “Speed is strength”

  1. for some reason it won’t show the WOD when I have a video if your checking from a smart phone. So here it is-
    Donny Shankle. Notice how fast he gets himself under the bar with arms locked out. Speed=strength, especially in Olympic Weightlifting.
    WOD 18JAN13
    Skill- Split Jerks. Review then work up to a heavy single. Get that heavy single 5 times with about 60 seconds of rest between each attempt
    For time-
    30-20-10-20-30
    Dumbbell Rows (total running count)
    Dumbbell Sit-ups
    100m Farmers carry between each set (only 4 total)
    Choose a challenging DB weight (should be the same for all movements) Anchors will be allowed for the sit-ups.
    5th Mountain is next Monday at 4:30 rain or shine! Please let Alika know if you plan on working out.
    Olympic O-lifting class is tomorrow at 9am! Hope to see a lot of faces!

  2. Wod 16:46 @ 45# all movements
    Then did free class with wife
    5 rnds
    200m run
    10 wall ball
    10 pull-ups
    10 box jumps
    13:26

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