20110619

MONDAY- Day 2 of 3:1 Cycle

General Warm-Up:
  • Squat Refresher - I will cue your squat
  • Long Stretch - New - I will brief you
  • Running Drills x3
  • Hanging Hollow-Rock x20
  • Reverse Hyper or Back Extension x20
  • Burgener 3x3 with 10 OHS @ end of each
  • Games Push Up x10

W.O.D.
3 rounds for Tx of:
  • Double Under x50 (sub 100 singles)
  • 20# WallBall Shot "2 for 1" x25 (sub 25 wall ball + 25 airsquats)

Stay strong!
-Johnny
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4 comments:

  1. Johnny D.June 20, 2011 at 7:42 AM

    Deceivingly ugly/hard W.O.D. for me. 2:1 was a mess, but I did every one of them. 3-4-5 in a row. Catch late and you get pounded, catch properly and have that "Aha!moment". DU's went 50,50 & 48...happy about the DUs.

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  2. MachoManJune 20, 2011 at 8:17 AM

    This comment has been removed by the author.

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  3. MachoManJune 20, 2011 at 8:21 AM

    10# ball. 100 x 1. I almost puked at home. My legs are toast. Fun Times!

    ReplyDelete
  4. AnonymousJune 20, 2011 at 3:01 PM

    Funny Randall....great post...I love the honesty!

    ReplyDelete

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