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


Run 1 mile for time

5 x 5 Deadlift


  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!

    225, 225, 225, 225, 315

  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)

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