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WORKOUT OF THE DAY

Nov 30, 2009 14

Pendlay Rows 5-5-5

Then:

For time;
50 walking lunges
20 clean and jerk – 135#/95#
30 ring dips
25 wall balls – 20#/14# to 10ft
30 GHD Sit Ups or Butterflied Abmat Sit-ups
30 KBS – 1.5pd/1pd
75 double unders


His stipulations on form are as follows: Workout 4:

knee grazes ground and full ext of hips at top for lunges; anyway to lockout overhead is good for clean and jerk, there has to be 2 movements (you cannot snatch it); biceps to rings and arms START and FINISH at full extension for dips; sit to ball for wall balls; 2 hands overhead for sit ups to touch ground or object when body with arms outstretched overhead; ear must be visible from side with arms overhead for swings; time taken is score


What’s the best musical performance you’ve seen live and what made it the best?

Nov 30, 2009 99


“Strength is happiness. Strength is itself victory. In weakness and cowardice there is no happiness. When you wage a struggle, you might win or you might lose. But regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being.”

– Daisaku Ikeda

Nov 30, 2009 110

WELCOME to the second week of the Tribe’s 30 Days of ______ Challenge!
Starting tomorrow morning we will be on our 8th day of the Challenge. How are things going? How many “cheats” do you have left after Thanksgiving?

Alycia’s Kitchen Sink Salad from Erin Davidson on Vimeo.

Kale with Raisins and Pinenuts from Erin Davidson on Vimeo.

Nov 28, 2009 104

Activation/Buy-in: Find Max Wattage for 20s on erg, 3 attempts.

Complete 3 rounds:

500m Row
Bench Press (135 or 85) for Max Reps

If first time, use max push-ups instead of Bench.

There is no time component, max reps for the Bench is your score.

Nov 28, 2009 75

Burn off the Bird

Strength:

Max Handstand Push-up Depth (use parallettes where applicable)

Work up to (5 x 1) 1-1-1-1-1

Metcon:
15 HSPU
400m Run
15 Weighted Pullups
12 HSPU
15 Weighted Pullups
400m Run
12 Weighted Pullups
9 HSPU
400m Run
9 Weighted Pullups

What was your favorite dish at your Thanksgiving dinner?

Post to comments.

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