20110712

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

Uncle Rico

Warm-Up
  • Foam Roller - Free Elements
  • Pass Thru x15
  • AirSquat x25
  • Games Push Up x10
  • Running Drills x20 yds.
    •  Butt Kick
    • High Knees
    • Karaoke
    • Dive and Drive
    • Backwards Run
  • ALL OF THE ABOVE x2
SLED WORK - Push/Pull - 140# Load
  • 20 yard High-Push
  • 20 yard Chain Pull
W.O.D.
**Perform the following couplet as 21:3 Ladder w/3 rep drop set
  • 45# Dumbell Thrusters
  • Pull-Up
**Pull-Ups can be scaled as Supine (I will supply rings) or Jumping Negatives, Thrusters can be scaled accordingly as well.

Stay strong!
-Johnny
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9 comments:

  1. rob sJuly 13, 2011 at 7:29 AM

    18:57 scaled as:

    First 3 reps 40#, next 18 35#
    Then all other sets at 20#

    Full pull ups

    Thanks johnny

    ReplyDelete
  2. MachoManJuly 13, 2011 at 7:29 AM

    21:23 w/ 35# & supine. Sled work kicked my ass, then the wod shoved a hot poker up it.

    ReplyDelete
  3. hermitizerJuly 13, 2011 at 7:29 AM

    22:32. 45# for 21, 35# for the rest. pullups as rx'd. eating a cobra for breakfast.

    ReplyDelete
  4. hermitizerJuly 13, 2011 at 7:33 AM

    eating a cobra?
    hell yes. http://youtu.be/4r7wHMg5Yjg?hd=1

    ReplyDelete
  5. Johnny D.July 13, 2011 at 8:02 AM

    Solid work by all....I'm going to hit it around noon if I can get there. 5k row last night 18:32 **500m avg. of 1:51....I can go faster...THE HONEYBADGER DON'T GIVE A SHIT! hahahah

    ReplyDelete
  6. lrb3July 13, 2011 at 9:23 AM

    16:17. 45# for 21 and 18, 35# for 15, 12 and 9, back to #45 for 6 and 3, negative pullups. Guy's gotta have skillz!

    ReplyDelete
  7. RobDJuly 13, 2011 at 10:34 AM

    19:24 w/40# for all reps. Dead hang pullups for first 4 reps of rounds 1-2, then negatives for rest. I hate pullups and wish that CF would swear them off forever.

    ReplyDelete
  8. Joey LuvJuly 13, 2011 at 7:38 PM

    4 minutes flat.

    ReplyDelete
  9. DannyJuly 14, 2011 at 10:43 AM

    Hey boys. Did this one later in the day with 65lb barbell thrusters.
    13:04
    ~Danny

    ReplyDelete

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