20110628

Wednesday Day #3 of 3:1 Cycle

**MEET @ TRACK PARKING LOT
*****Not on the neighborhood street -Enter School lot on Washington and just drive to back towards the football field.

Warm-Up:
  • Foam Roller - Free Elements
  • Jump Rope 25 Singles + 25 Double Unders
  • 20" Plyo-Box Jump x10
  • Burgener Warm-Up 3x3
  • Alternating Lateral Lunges x10
  • PVC  Overhead Squats x15
  • Chest to Bar Pull Up x5
**All of the above x2

W.O.D.
**Complete 8 RFT of the following
  • Alternating KB Snatch x20
  • Scissor Kicks x30
  • Sprint 40yds.
  • Karaoke 40yds. - Switch halfway
**I will have the following Kettlebells on hand:
  • 1.5pood x1
  • 1.25pood x2
  • 1pood x2
Stay strong!
-Johnny
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6 comments:

  1. MachoManJune 29, 2011 at 7:23 AM

    35# @ 17:05

    ReplyDelete
  2. AnonymousJune 29, 2011 at 7:35 AM

    19:14 w/1.5 pood 9 total rounds....woops! Glad tomorrow is rest day. -Johnny

    ReplyDelete
  3. DannyJune 29, 2011 at 8:41 AM

    Hey boys! I went to KOR this morning and did the "Filthy 50", 26:59.
    Sorry I've been out of the loop lately. Injuries, overtraining, family plans, blaa, blaa, blaa. Hope to see you soon.
    Oh ya, I shaved off the mustache. Back to clean shaven. Peace
    ~Dan
    248-229-1867
    dananderson73@gmail.com

    ReplyDelete
  4. DannyJune 29, 2011 at 8:48 AM

    Anyone up for possible beer on Friday? Or is everyone going out of town?
    ~Dan
    248-229-1867
    dananderson73@gmail.com

    ReplyDelete
  5. hermitizerJune 29, 2011 at 2:33 PM

    19:08 w/ 1pood. still have a cranium filled with snot. kind of takes all the fun out of it. or maybe i mean "fun".

    ReplyDelete
  6. lrb3June 30, 2011 at 9:36 PM

    17:48 with 44# kettlebell and slightly flowed run/karaoke to protect the knees.

    ReplyDelete

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