20110724

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


Warm Up:
  • Foam Roller - Free Elements
  • Pass Thru x12 (Big Press @ top)
  • Reverse Hyper x12
  • Pigs on Skates x12
  • Hanging Hollow Rock x12
  • Bushman Pose x1minute
  • Running Drills x20yds.
    • HiKnee
    • BKicks-DDrive
    • KrOke
    • FxPose
    • LShuffle
**All above x2

Stability/Endurance W.O.D.
**Kettlebell/Dumbell Complex Century
 **100 RFTx of the following movments:
  • KB/DB Clean to Rack - Rack to Jerk - Overhead Squat - Switch
Stay strong!
-Johnny
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5 comments:

  1. JohnnyJuly 25, 2011 at 7:22 AM

    20:58 w/1.5pood. Sets of 10 became the rhythm. Unilateral work has been overlooked for awhile. Glad to finally work it in.

    ReplyDelete
  2. hermitizerJuly 25, 2011 at 9:50 AM

    22:19...not a great day for me. totally lost count and probably should have done 1.5 pood for the whole thing. better luck next time...

    ReplyDelete
  3. MachoManJuly 25, 2011 at 1:26 PM

    24:29...not a great day for me. totally lost count and probably should have done .5 pood for the whole thing. better luck next time... does any one hear an echo in here? I will concur with Johnny that doing one side at time added to the WOD.

    ReplyDelete
  4. rob sJuly 25, 2011 at 2:57 PM

    22:01
    Scaled to 1 pood, ...to rack, push jerk, back to rack, then squat, no OHS for me.
    Nice welcome back WOD.

    ReplyDelete
  5. lrb3July 25, 2011 at 7:04 PM

    25:46 - 1.5 pood, almost unbroken (97/100). I flet good, though don't know if the extra time means I lost track of count and added a few more. A little extra work wont kill me.

    ReplyDelete

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