Wednesday, August 1, 2012

Dale (foreground); Noah (background)

Here’s the workout for Wednesday, August 1, 2012:

A. Strength

Push press — linear week 5

B. Metcon

Three rounds for time:

10 dumbbell man-makers (25/35)*

10 dips

200-meter farmers carry

*Man-maker is push up, row right, push up, row left, jump feet to dumbbells, full clean into push press. Here’s a demo:

C. Cash out
Front plank holds
> 2:30 = 0 star jumps
> 2:00 = 5 star jumps
> 1:30 = 10 star jumps
< 1:00 = 15 star jumps

The best 2012 Olympic video of the day shows a worker tasked with welcoming and assisting guests. Gold medal for sarcasm.