20110805

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

631st Troop Command XO/OIC, CHAD RANDALL  (My Buddy)
CAMP GRAYLING, MICHIGAN 20110805

Meet @ Burton Park 0700hrs

 
Warm Up
  • 10 Rounds of 10 yd. T-Drills 
**All of the following x20
  • Pass Thrus
  • Burpees
  • Hanging Hollow Rock
  • Ankle Mobility
  • Calf & Achilles Stretch
  • Leg Swings - Lateral + Forward 
W.O.D.
  • Run: 100 Meters Repeats x10
**45 Second Rest between attempts. Sprinter Start. All out Dive & Drive effort. I highly recommend that you start as a group to push pace.

Stay strong!
-Johnny
Posted by at

3 comments:

  1. MachoManAugust 6, 2011 at 10:19 AM

    Missed it this AM so I did my "You may be fast, but you sure are weak" WOD

    5 rounds w/5 reps at 95 LB unless noted
    DeadLift @ 115 LB
    SumoDeadLift HighPull
    FontSquat
    PushPress
    BackSquat
    KB Thrusters @ 70LB

    Ran 5 miles.

    ReplyDelete
  2. hermitizerAugust 6, 2011 at 6:36 PM

    Had to leave for golf outing this morning at 7...so I only had time to run 5k. I somehow managed to tweak my neck on the driving range... Not sure if I'll be doing much tomorrow.

    ReplyDelete
  3. lrb3August 7, 2011 at 9:00 PM

    Respect the knees. Little sore did 15 minutes AMRP of:
    20 games push ups
    30 air squats
    20 burpees
    30 situps

    ReplyDelete

Subscribe to: Post Comments (Atom)