WOD
Saturday 02-27-10
AM Find a bridge, Run a Bridge. Then in the afternoon. Run again.
Results of the Gracie training week. CrossFitEast, CrossfitJAX and CrucibleCrossfit.
DT
Friday 02-26-10
WOD
Five rounds of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
WOD
Five rounds of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Down and Upside
Thursday 02-25-10
WU
Run 1/2 mile
Row 400 meters
WOD
Five rounds for time of:
135 pound Squat clean, 7 reps
15 Handstand push-ups
WU
Run 1/2 mile
Row 400 meters
WOD
Five rounds for time of:
135 pound Squat clean, 7 reps
15 Handstand push-ups
Rest
Push Jerk
Hard, Harder, Hardest
Monday 02-22-10
Trigger Treatment Update !! . 4 hour Clinic
Click on this SMR_Hip_Flyer_dtd_3-20-10.pdf Flyer for more.
21-18-15-12-9-6 and 3 rep
95 pound Overhead squat
Knees-to-elbows
L-Pullups
Trigger Treatment Update !! . 4 hour Clinic
Click on this SMR_Hip_Flyer_dtd_3-20-10.pdf Flyer for more.
21-18-15-12-9-6 and 3 rep
95 pound Overhead squat
Knees-to-elbows
L-Pullups
Bike or Run
Travel WOD
Friday 02-19-10
WOD
American KB Swings
Kettlebell LadenGoblet Squats
Single turn Jump rope
in this order, for these reps.
50,10,100
40,10,200
30,10,300
20,10,400
10,10,500
WOD
American KB Swings
Kettlebell LadenGoblet Squats
Single turn Jump rope
in this order, for these reps.
50,10,100
40,10,200
30,10,300
20,10,400
10,10,500
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