Monday, January 17, 2011

Jan 17, 2011 WOD

Movement Prep

Repeat this group twice:

5 Sumo squat  (hold each position for 20 seconds)
8 Cobra/downward facing dog, move dynamically back and forth, pause briefly in each pose
8 Lateral slide lunge
20 hip swings side to side and front to back,
prone plank, side plank 2 min total without coming down, 60 prone, 30 each side
8 GHD hip extensions

WOD

Run 1 mile for time

5 x 5 Deadlift

3 comments:

  1. Hey! what up! ...let's get some people postin times in here! I know at least a dozen people who did this workout. Post your times people, let's get some numbers up here for comparison. Hey you did the work, now post the results!

    6:42
    225, 225, 225, 225, 315

    ReplyDelete
  2. I don't remember my time for the mile (or 3/4 mile) but my deadlifts were 55, 75, 95, 115, 125 (I think)

    ReplyDelete
  3. Posting times only helps...wish I had all my old fat pics as documentation too.

    ReplyDelete