20110709

Sunday W.O.D. - Day#2 of 3:1 Cycle

Nutrition = Performance

Warm Up
  • Foam Roller - Free Elements
  • Jump Rope x25 Singles
  • Big Hollow Rocks x20
  • Leg Swings Forward/Lateral x12 each
  • Long Stretch x8 alternate
  • Pass Thru's x10 w/press @ top
  • Wall Sit w/ball for adductors x1 minute
  • Lateral Lunge x10 alternate
Then -
45# Plate Overhead Walking Lunge x30

W.O.D.
  • 95# Barbell Snatch (squat catch) x11
  • Handstand Push Up x11
    • 7 RFtx
Stay strong!
-Johnny
Posted by at

6 comments:

  1. hermitizerJuly 9, 2011 at 5:24 PM

    http://bit.ly/n75HJk

    Just sayin'.

    ReplyDelete
  2. hermitizerJuly 10, 2011 at 8:03 AM

    22:58 Bleh

    ReplyDelete
  3. rob sJuly 10, 2011 at 9:19 AM

    21:34

    Snatches turned into ground to overhead real quick and I have to do bridged HSPUs.

    Bleh.

    ReplyDelete
  4. MachoManJuly 10, 2011 at 10:15 AM

    Same run. 0:58:19

    ReplyDelete
  5. AnonymousJuly 10, 2011 at 11:18 AM

    Anonymous said...17:05 - No Squat Clean...Ground to Overhead. Thought about interference following yesterday's Squat Clean W.O.D. HSPU were strong through 4 rounds...thennnn I went to pieces and did 3's and 4's....Great W.O.D
    -Johnny

    ReplyDelete
  6. DannyJuly 11, 2011 at 8:55 AM

    Dan
    135 DL
    20:08

    ReplyDelete

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