20110623

Friday W.O.D. - Day#2 of 3:1 Cycle


Warm Up:
  • Foam Roller - Free Elements
  • Pass Thru's w/PVC x10
  • Leg Swings - Lateral + Forward/Back x12
  • Long Stretch x8
  • Pigs on Skates x10
  • Big Hollow Rock x20
  • Shoot Thru's x20
  • T2B or K2E x10
**All of the above x2

"30 Something"
  • Box Jump x30
  • Rest 1 minute
  • Wall Ball Shot x30
  • Rest 1 minute
  • 45# Barbell Thruster x30
W.O.D.
  • Shoulder Press 2-2-2-2-1-1-1
Stay strong!
-Johnny
Posted by at

2 comments:

  1. JohnnyJune 24, 2011 at 9:56 AM

    30 something was fun....evreything went up pretty easily. Achilles still tight on box jumps, but good breather just the same. 155# Shoulder Press. PR is 170# last summer. Proof that I need more strength work. Fun morning.

    ReplyDelete
  2. MachoManJune 26, 2011 at 8:23 AM

    95#.

    ReplyDelete

Subscribe to: Post Comments (Atom)