***Important Announcement***
A new MPH Running Clinic is open for general participation on Sunday, June 27 from 8a-12p. This one-day group clinic is available in MINDBODY for $99, and includes:
- The definition of running: history, technique and physics
- The science of POSE Ⓡ running: perception, body weight application and the gravity concept
- The application of POSE Ⓡ running: fall, POSE, pull; basic and intermediate drills
- Video analysis (three filmed sessions over the course of the day)
as many rounds as possible in 20 minutes:
10x handstand pushup
10x dumbbell squat clean with 45/30-lb. dumbbells
10x “L” pull-up
–Scores–
Roselena R.: 7 rounds +… 10x squat clean (30-lb. db; sub: pushup, single-arm db squat clean, single-arm db snatch)
Terry H.: 3 rounds +… 10x squat clean (30-lb. dbs; sub: db shoulder press, strict pull-up)
Alex M.: 4 rounds (45-lb. dbs; sub: db shoulder press)
Neil A.: 4 rounds +… 3x power clean (sub: prom hspu, 1 x 45-lb. plate, power clean)
Kris C.: 4 rounds (25-lbs.; sub: db shoulder press, jump-stretch strict pull-up, red)
John G.: 3 rounds +… 10x squat clean (40-lb. dbs; sub: db shoulder press, jump-stretch strict pull-up, blue)
Lisa C.: 4 rounds (25-lb. dbs; sub: db shoulder press, power clean, jump-stretch strict pull-up, red)
Antonio G.: 4 rounds +… 10x squat clean (sub: prom hspu, 1 x 45-lb. plate)
Meghan M. 5 rounds +… 10x squat clean (sub: pushup)
Anna H.: 3 rounds + 3x shoulder press (20-lb. dbs; sub: db shoulder press, 2x bodyrow)
Jen M.: 3 rounds +… 7x squat clean (25-lbs.; sub: db shoulder press, jump-stretch strict pull-up, red)
Shana S.: 4 rounds + 9x shoulder press (20-lb. dbs; sub: db shoulder press, jump-stretch strict pull-up, blue)
Johnny A.: 4 rounds +… 10x squat clean (30-lb. dbs; sub: db shoulder press, jump-stretch strict pull-up, red)
Joe P.: 3 rounds + 6x hspu (sub: prom hspu, 1 x 45-lb. plate)
Adam C.: 3 rounds (sub: prom hspu, 1 x 45-lb. plate)
Joe F.: 4 rounds + 10x hspu (sub: strict pull-up)
Ryan B.: 5 rounds +… 4x squat clean (15-lb. dbs; sub: db shoulder press, jump-stretch strict pull-up, green)
Bill G.: 5 rounds +… 6x squat clean (30-lb. dbs; sub: pushup, single-arm snatch)
Susanna B.: 4 rounds + 4x shoulder press (25-lb. dbs; sub: db shoulder press, 2x bodyrow)
David S.: 3 rounds +… 2x pull-up (35-lb. dbs; sub: db shoulder press, strict pull-up)
Jim M.: 3 rounds +… 6x squat clean (30-lb. dbs; sub: db shoulder press, jump-stretch strict pull-up, red)
Thomas M.: 4 rounds + 1x shoulder press (40-lb. dbs; sub: db shoulder press)
Erin K.: 3 rounds + 3x hspu (sub: prom hspu, 1 x 45-lb. plate)
Charles H.: 3 rounds + 8x hspu
Luke D.: 4 (sub Butt and legs in air pushups; 25dbs; strict pullups)
Turkish wedding beach WOD
10 rounds for time:
10 situps, 10 pushups, 10 air squats
Jason H. 8:04
Andrew R. 8:48
Joanna L. 9:26
Tomorrow’s WOD will be the Turkish prison workout.
Just did this at DCF (6.27.10, 0900):
5 rounds +…2 L-pullups (all L-pullups I kipped my legs into the L then pulled up)