Wolfpack! I am training at 0530hrs on Saturday. Unfortunately there is not another time that I can manage. For those of you that are unable/unwilling to arrive at 0530 but are looking to W.O.D., I would advise the following;
Warm-Up:
- Foam Roller - Free Elements
- AirSquats x20
- Long Stretch x8
- Pass Thru's x10
- Bushman Pose x1minute
- Samson Stretch x10 steps
- Clapping Push-Up x10
- ALL OF THE ABOVE x2
Find a Stairwell (Parking Ramps in Royal Oak)
- Run Up 2 flights
- 50 Burpees
- Run Down 2 flights
- 40 Burpees
- Run Up 2 flights
- 30 Burpees
- Run Down 2 flights
- 20 Burpees
- Run Up 2 flights
- 10 Burpees
- FALL DOWN 2 flights
**Using 80% estimate of your Squat Clean 1rm - Perform 2 squat cleans every minute on the minute for 15 minutes.
**Post Loads or time depending on which W.O.D. you perform. to comments.
Stay strong!
-Johnny
Did ladder from 95# up to 170#. Performed entire W.O.D. with 170#. Worked on slow pull and speed through the middle with fast elbows. Deep squat landings....solid on mid-line. Left hip a bit tight throughout as well as high glute pain on right side....hips are not in check right now....will work on mobility more.
ReplyDeleteWOD 1/2 mile swim 11 mile bike 3 mile run 1:23:00. 3 minutes slower than last year.... not too sad though I have had a lack of bike run training. Swam faster though. Peace out with the burpees.
ReplyDeleteKind of behind schedule today so I ran 5k: 24:48. Then 50 burpees 50 situps. Knees feel a little less than ideal...probably from not great form. Thinking of switching to a more "barefoot" type shoe for running and WODs.
ReplyDeleteDistance: 6.95 mi
ReplyDeleteDuration: 1:05:09