20110716

SUNDAY - MONDAY - TUESDAY W.O.D. 3:1 Cycle

All W.O.D. work in this cycle will take place at the old Dondero Track.  For Equipment Needs - I will text for volunteers to pickup. 
**Warm Ups should be general in nature inclucing Hip/Shoulder Mobility as well as Running Drills with Lateral Movement.  Bushman Pose, Long Stretch and so on...



Sunday W.O.D.
RUN/GYMNASTICS/MET-CON
  • 5 RFtx of the following:
    • 100m Sprint
    • 20 SitUp GetUps (full stand between reps)
    • 100m Backward Run
    • 20 Shoot Thrus
Monday W.O.D.
GYMNASTIC/MET-CON *** Equipment: Pull Up Bar - Gym Rings (arrange equipment pickup)
  • 15 Minute AMRAP of the following:
    • Up/Down Bleachers x2 
    • PullUp x10
    • Plyo Bleacher Jump x20
Tuesday W.O.D.
WEIGHTLIFTING/GYMNSTIC/MET-CON ***Equipment: 45# Rogue Bumper Plates + All Kettlebells (arrange equipment pickup)
**Two Athletes can go at one time....9 minutes will allow all athletes to finish within the hour.  Athletes sitting out can keep count for those that are performing the W.O.D..
  • 9 minute AMRAP of the following:
    • 45# Plate Shuttle Run x40 yds. (20 out 20 back)
    • Games Burpee x3 (No-Clap/Jump on plate)
    • Right Handed Russian KB Swing x5
    • Left Handed Russian KB Swing x5
Stay strong!
-Johnny
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13 comments:

  1. MachoManJuly 18, 2011 at 6:57 AM

    Sunday - 13:01
    Monday - 9 & 2/3

    ReplyDelete
  2. hermitizerJuly 18, 2011 at 7:04 AM

    Sunday - 16:23 (i don't want to talk about it)
    Monday - 8 & 1/2

    ReplyDelete
  3. rob sJuly 18, 2011 at 3:59 PM

    Day 1: wu: air squats runs ( but kicks, knees ) 4.1 mile run 10*10 gpu's*10 sit ups, not for time.

    Day 2: run warm up for one mile to big hill, 15 min amrap 1*110 meter up hill run, then down hill, 10 gpu 20 tuck jumps; 8 rounds 16:00

    ReplyDelete
  4. Joey LuvJuly 19, 2011 at 7:17 AM

    5 & 2/3

    ReplyDelete
  5. Joey LuvJuly 19, 2011 at 7:19 AM

    Tues - 7 rounds

    ReplyDelete
  6. AnonymousJuly 19, 2011 at 7:23 AM

    Phone died in the night, misssed Tuesday. Now I get to look forward to a bunch of hazing texts from Ceaser.
    Randal

    ReplyDelete
  7. hermitizerJuly 19, 2011 at 9:18 AM

    "Phone died in the night" = yeast infection.
    10 rounds + 10.

    ReplyDelete
  8. RobDJuly 19, 2011 at 10:23 AM

    Sun 14:45 (Randall kicked our asses)
    Mon 10 rounds+bleachers, 10 spu, 10 plyo (scaled spu)
    Tues 10 rounds + 20 meters

    Had to go by myself because Randall didn't show.

    ReplyDelete
  9. RobSJuly 19, 2011 at 11:42 AM

    "Yeast infection" means you need to drink alot of beer, I will do this for you today. Its the least I can do for you way up here in the UP.

    ReplyDelete
  10. hermitizerJuly 19, 2011 at 1:56 PM

    On an unrelated note, I have a charity golf outing to raise money for the Cleveland Clinic on August 6th...the round is already paid for, I'm just looking for players. It's an 8:30 shotgun down in Taylor so hopefully won't be that hot, but you'll miss the wod unless you go @ 6. Anyone interested in playing? Lemme know hermitizer@mac.com...thanks!

    ReplyDelete
  11. AnonymousJuly 19, 2011 at 8:49 PM

    6reps 6 times of: DL, HPSDL, FS, PP, OHS, BOR @ 65# + 2mile run. Not timed, just to do it.
    -randal

    ReplyDelete
  12. lrb3July 21, 2011 at 6:56 PM

    Tuesday: 10 + 40 yards+ 1

    ReplyDelete
  13. lrb3July 21, 2011 at 7:00 PM

    This comment has been removed by the author.

    ReplyDelete

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