Wednesday 110216

Strength

Box Squats

3 x 15

WOD

15 clean and jerks, 95#/65#

5 rounds of Cindy (5 pull-ups, 10 push-ups, 15 squats)

10 clean and jerks, 95#/65#

4 rounds of Cindy

5 clean and jerks, 95#/65#

3 rounds of Cindy

IMG_6895 
How high to you have to get for chest-slapping push-ups? About that high! Way to go Jenna!

**Please note that Nader had a last minute schedule change. Today's PT assessments at 4:30 and 5:30 are cancelled and will now happen on Thursday at the same time. Sorry for any inconvenience!

Not sure if you guys have noticed, but I know when I'm coaching for the whole day I start to hear the same songs over and over and over again, even though the regular playlist has around 275 songs! So here's your chance people. The iTunes card is in hand. Post a song or two you want to hear whe you're neck deep in a WOD. Before you post, consider your choices carefully! And of course, you are always welcome to plug in your own iPod!

15 thoughts on “Wednesday 110216”

  1. Michael Bolton – Said I Loved You But I Lied
    Bette Midler – Wind Between My Winds
    N’Sync – Bye Bye Bye
    Village People – Macho Man

  2. I like to feel like I’m at a dance club when I work out 🙂
    Flo Rida, Club Can’t Handle Me
    Pitbull Ft T-Pain, Hey Baby
    Rihanna, Hard
    and maybe some Beastie Boys, So Whatcha Want

  3. this list is from Shape.com….10 top grammy workout songs….
    Rocket, Goldfrapp, 132 BPM
    2011 Grammy Nomination: Best Dance Recording
    Radioactive, Kings of Leon, 127 BPM
    2011 Grammy Nomination: Best Rock Performance
    Dance in the Dark, Lady GaGa, 122 BPM
    2011 Grammy Nomination: Best Dance Recording
    Swoon, The Chemical Brothers, 125 BPM
    2011 Grammy Nomination: Best Electronic/Dance Album
    Between the Lines, Stone Temple Pilots, 137 BPM
    2011 Grammy Nomination: Best Hard Rock Performance
    Paper Romance, Groove Armada, 125 BPM
    2011 Grammy Nomination: Best Electronic/Dance Album
    Resistance, Muse, 135 BPM
    2011 Grammy Nomination: Best Rock Performance
    Tightrope, Janelle Monae & Big Boi, 168 BPM
    2011 Grammy Nomination: Best Urban Alternative Performance
    The Fixer, Pearl Jam, 153 BPM
    2011 Grammy Nomination: Best Rock Album
    Sweet Disposition (Axwell & Dirty South Remix), The Temper Trap, 130 BPM
    2011 Grammy Nomination: Best Remixed Recording
    See all of SHAPE’s playlists! >>
    Run Hundred is the web’s most heavily trafficked workout music site. You can browse song selections by genre, tempo, and era to find the music that best fits your workout routine. While there, you can also check a list of this month’s current top 10 workout songs.

  4. Love, Hate, Sex, Pain- Godsmack
    Half-Truism-Offspring
    Trust in you-Offspring
    You’re gonna go far kid-Offspring
    Stupify-Disturbed
    Down with the sickness-Disturbed
    Hero- Skillet
    Fucking Hostile-Pantera

  5. Just two weeks ago, millions of Iraqis defied the threats of terrorists and went to the polls to determine their own future. I congratulate the Iraqi people for the courage they’ve shown in making these elections so successful.

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