Archive for March, 2011
Press triples · 31 March 2011
Press 3, 3, 3, 3, 3. Cash-out Run, gasser (4x 50m shuttle), 5. Time each effort. Rest as required.
Rest Day · 30 March 2011
Mobility: Shoulder (int/ext rotation, relationship with scapulae) Thoracic spine Skill: Snatch balance Work: Catch up on a WOD from the past 7 days, or Five rounds: Knees to elbows, 10 Pistols, 5 each side Run, half gasser
Back squat triples · 29 March 2011
Back squat 3, 3, 3, 3, 3. Cash-out Five rounds (for time): Bear crawl, 20m Ring pull-ups, 10
Five round couplet · 28 March 2011
Five rounds: Squats, 30 Knees to elbows, 20 Scaling: Level 0: halve the reps Level 1+: Rx’d
Cross-country · 27 March 2011
5km run (cross-country)
Rest Day · 26 March 2011
Mobility: Scapulae (movement and set position) Hip/knee/ankle (explain triple extension) Skill: Clean Work: Catch up on a WOD from the past 7 days, or 5x 10 ea (untimed): KB cross-chops KB low windmills Leg raises
Frances · 25 March 2011
Five rounds: Thrusters, 60kg/40kg, 9 Pull-ups, 9 Rest 30 seconds between rounds. Record total time. Scaling options: Reduce thruster load (Lev 0: 25kg/15kg, Lev 1: 35kg/20kg) Jumping pull-ups
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