Archive for February, 2011
Front Squats · 28 February 2011
Front Squats All levels: 3, 2, 1, 1, 1, 1, 1. Cash-out (untimed) 50 push-ups 50 hollow rocks
Swim, Bike Run, C2 · 27 February 2011
All Out Efforts. 1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 [...]
Rest Day · 26 February 2011
Mobility: Glute release Foam roller/TP Therapy ball SMR Skill: Push-up variations Narrow/wide/Hindu Work: Catch up on a WOD, or Practice your weakest Olympic lift
Snatch-grip Deadlift · 25 February 2011
Snatch-grip Deadlift All levels: 3, 2, 1, 1, 1, 1, 1. Cash-out (untimed) 5 rounds of singles: Max. handstand hold Strict pull-up (slow) TGU, 16kg/24kg, each side
A little longer · 24 February 2011
For 30 minutes, cycle through: Run 800m at 70-80% 15 squat jumps 15 push-ups There is no scoring in this WOD. The goal is to keep moving for the full 30 minutes.
Fran-like · 23 February 2011
9 rounds: Thrusters, 43kg/30kg, 5 Pull-ups, 5 Rest 30 seconds after each round.
Rest day · 22 February 2011
Mobility: • Hamstrings • ITB release • Calf stretch Skill: • Cartwheels • Rolls • Get -ups Work: • Catch up on a WOD, or • Do more mobility work
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