0800 WOD w/Luca

Rick the Fireman and Ryan started out with some burpeepalooza:

with a continuous clock you do 1 burpee the first min., 2 the second, 3 the third …..to 10 minutes. Next, Med-Ball Clean technique and then moved on on our WOD:

30 reps each of:

K-Bell S.D.H.P 50lb


Med-Ball Clean&Jerk

Push-Press 25lb



Post time to comments.

Finish with planks for abs. Good work both of you gentlemen. See you on Thursday.




This picture is of two identical twins at 23 years of age. Ewald trained in the field events, and Otto trained for long distance running. (got this from Art De Vany’s Blog, where he talks about gene expression through exercise).

Which physique would your rather have?

Also from De Vany’s Site: Marathon runner who invented the “Powerbar” and made millions died of a heart attack at age 51. Link

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  • Luca Z.

    Rick 14:55
    Ryan 11:30

  • Craig

    Great find JJ!! Genome vs.Phenome.

    In NY this week… missing The Shed. How sad is that?

  • J Jones

    Wait until you see the workout for Wed.