Friday, 07 Jan, 2011
Posted by Mandee on January 6th, 2011
14 responses
Warm-up:
10 minutes of OHS squat-mobility work, using the butt-to-wall squat technique and various shoulder mobilizers. Then, 3 minutes of - two laps around the gym, 5 pull-ups, 5 overhead squats. start at a casual pace and work up to workout speed by the end of the third minute.
Workout:
3 rounds for time of:
Run 400 meters
30 Overhead squats, 75 pounds
21 Pull-ups
Compare to 050102.
Cool-down:
2 x 20 reps of slow, controlled, ab-mat sit-ups.. (if these are too easy try a light Dumbell on the chest!)
Post time to comments.
And now a word from our new Athlete committee
14 responses to "Friday, 07 Jan, 2011"
January 6, 2011 at 4:17 pm
January 7, 2011 at 2:15 am
It was a fun drag race with Larry this morning. Thanks for the push.
January 7, 2011 at 2:52 am
I ran a lot faster chasing you the second round then trying to outrun you in the third. Good wod!
January 7, 2011 at 3:39 am
11:47
7s slower than last time. I was down to sets of 2 on hspu by the start of the round of 15. I need to learn to kip them.
Sprained ankle is going to keep me from running for a little while.
January 7, 2011 at 4:50 am
January 7, 2011 at 5:52 am
January 7, 2011 at 6:21 am
January 7, 2011 at 6:29 am
January 7, 2011 at 6:54 am
January 7, 2011 at 7:31 am
400m Run
15 OHS @ 75#
15 Pullups
I should have gone rx'd, but the amount of suck in the scaled version was more than sufficient.
January 7, 2011 at 12:59 pm
15 reps/rd, 200m run
I got a stitch in my side and made some ridiculous noises on my last run. Sorry 'bout that!
I also thought this might interest some people interested in the paleo diet: http://blog.modernpaleo.com/2011/01/paleo-rodeo-042.html?
January 7, 2011 at 2:35 pm
January 7, 2011 at 3:20 pm
This WOD didn't look that tough posted, but, it was def a gut check!
January 7, 2011 at 4:01 pm