Tuesday, March 29, 2011

March 30, 2011 WOD

Just wanted mention that we added a articles page to the site. Check it out when you have a chance.

Mobility drills:
Back bridging
Stretch wrists, fingers, and forearms on all fours
Develop and improve your rack position with a weighted bar in the squat rack
Use pvc, assume rack position, have 2 partners press down on it while you lift elbows high

Strength:
5 x 5 Front Squat

Cash-out:
30 hurdle burpees
Sorry Berk, your time was lookin good until 7pm!
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4 comments:

  1. 5,5,3,3,1,1
    Snatch press behind the neck:

    35#, 45#, 50#, 55#, 65#, 70#

    100 35# Kettle bell swings (4 sets of 25 with 1 minute rest between sets)
    Time: 6:58

    ReplyDelete

  3. ooops!! CoCo & Barbi's times should be reversed! My bad...

    ReplyDelete

  4. Warm up: handwalks 50ft, pillar march, power skip
    S/S: Snatch practice (I don't know if that's what it really was, but I just like saying snatch..makes me giggle inside...sooo...)
    Front squat 5x5 35, 45, 55, 65, 65 (last 2 sets knee was uncomfortable)
    WOD:(made up my own knee friendly wod lol)
    Pullups (green) 2x10
    Hip ext 2x25
    GHD situps 3x10
    Cooldown: grumble and whine

    ReplyDelete

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