20110710

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

Back Set - Bar On Shin - Loaded Heels - PULL!!!!!


Warm-Up
  • Foam Roller - Free Elements
  • AirSquat x15
  • Samson Stretch x10 steps
  • Pigs On Skates x20 steps
  • Hand Stand Hold x1minute
  • Hanging Hollow Rock x20
  • Snatch Balance w/PVC
  • Bird Pickers x20
  • Leg Swing - Forward/Lateral x12
  • Rolling Pistols x10 total
  • Shoot Thru's x20
**All of the above x2

5 RFtx of the following complex:
  •  Double Under Jump Rope x40 (sub 80 singles)
  • 145 # Deadlift x20
  • Push-ups x20
  • 145 #  Deadlift x10
  • Push-Ups x10
Stay strong!
-Johnny
 

 

 
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5 comments:

  1. MachoManJuly 11, 2011 at 7:24 AM

    "Speed Work"
    Ran a mile for time @ 6:25
    Did 8 400's @ 1:30 w/ 1:30 rest. Most of them I beat by about 5 seconds but the last two were a struggle to get.

    ReplyDelete
  2. rob sJuly 11, 2011 at 7:49 AM

    22:53 as rx'd with 80 singles

    Early mornings are going to be tough for me for awhile.

    ReplyDelete
  3. lrb3July 11, 2011 at 8:55 AM

    30:34 rx'd with 80 singles. That was really not nice to me.

    ReplyDelete
  4. hermitizerJuly 11, 2011 at 9:25 AM

    30:34 with 145# for some 135# for the rest...no idea where jd switched for me. single unders. that which does not kill me...really fucking sucks.

    ReplyDelete
  5. AnonymousJuly 11, 2011 at 4:41 PM

    17:15 Rx'd -Johnny

    ReplyDelete

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