20110620

TUESDAY W.O.D. Day#3 of 3:1 Cycle



Great W.O.D. this morning.  We had fun!  Ice that knee Joey!! 15on:15off:15on +2x p/day.  I will not be in tomorrow.  I will W.O.D. in the afternoon.  Interesting how "NATE" came up for tomorrow....It's nice having that one on the books already!  Wolfpack!!!! Hit it hard in the morning and earn your rest day!

Warm-Up
Foam Roller -Free Elements
Hollow Rock x15
Overhead AirSquat x15
Long Stretch x6 **Mondays new stretch/Samson-Like
Burgener 3x3 w/Landings + Snatch Balance
Bushman Pose x1 minute

**All of the above x2

W.O.D.
10 Minute AMRAP of the following triplet;
  • Turkish Get-Up x2 **scale yourself properly w/challenge in mind - Use DB or KB
  • Burpees x4 **Clap behind the head while airborn
  • Plyo Box Jump x6 **Use Tire, Bench or 20"Box
Stay strong!
-Johnny
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3 comments:

  1. lrb3June 21, 2011 at 9:18 AM

    7 + 6: 1 pood kb, turkish get-ups x 2 was unclear, we did 2 on each side (total of four)

    ReplyDelete
  2. MachoManJune 21, 2011 at 10:29 AM

    6 + get-ups@ 1pood: GU's w/ 2 on each side also.

    ReplyDelete
  3. Joey LuvJune 21, 2011 at 9:29 PM

    Joey special needs WOD - 20 kettle bell swings (1 poop), 10 hand release push-ups, 1/2 mile bike at for same time as rest of gangstas. 3 and half rounds.

    ReplyDelete

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