20110720

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


*W.O.D. @ KoR @ 0600 hrs.

Warm Up:
  • Foam Roller - Free Elements
    • Each of the following x12
    • Pass Thru's
    • Leg Swings - Forward/Lateral
    • Jumping Jacks
    • Mountain Climbers
    • Hanging Hollow Rocks
    • Para-Plyo Jumps
  • Burgener WarmUps 3x3 with Snatch Balance + OHS x10
Strength -Moderate Load
  • 21-15-9 Reps of 135# Back Squat
    • 1 minute rest between rounds
W.O.D.
"DECK OF CARDS"
  • Hearts = SitUps
  • Clubs = Pull Ups
  •  Diamonds = Games PushUps
  • Spades = Burpees
    • Face Cards = 10 reps
    • Aces = 11 reps
    • Jokers = 1 minute Handstand Hold 
Stay strong!
-Johnny


Posted by at

2 comments:

  1. Johnny D.July 21, 2011 at 8:49 AM

    Good pace. Solid efforts. Good times. -Johnny

    ReplyDelete
  2. lrb3July 21, 2011 at 7:05 PM

    14:29 + ??? - I screwed up the timing and didn't see the stop watch not going until 3/8 through the cards when I did the first handstand. I lost all steam after that. I had to sub dips on spinning bikes for pullups. Nothing around to work with.

    ReplyDelete

Subscribe to: Post Comments (Atom)