Run Forrest Run....and squats

Wednesday-

Buy in:
3X
1:00 happy baby
1:00 triangle pose
1:00 hollywood stretch
10 Good mornings 20# dumbbell to chest (let me know how this feels)

Strength:
Find a five rep max Back squat.

135x5 Not really happy with form..but it may not be as bad as I think.


Wod:
“Run Forest Run”
800m run
20 squats
10 Bulgarian split squats each leg
20 squats
10 good mornings 15# plate to chest
20 squats
10 stiff legged deadlifts 45# bar
20 squats
800m run

Oh, nice...that was fun:

19:22

Cash out:
3X
1:00 samson stretch
2:00 Pigeon pose
1:00 Hollywood stretch

Skill:
6X
L sit legs straight 5 seconds
20 abmat sit ups

Rest day

unofficial rest day...

Rest day

Official Rest Day

Rest day

Unofficial rest day...

Saturday Fun-2/25/12

Saturday-

Buy in:
5X
2:00 rumble roll your quads and calves
1:00 Pigeon pose
1:00 Samson stretch
1:00 Hollywood stretch

Strength
Deadlift 110X10

Did Standard deads. Felt pretty good. No twinges or anything. One set.

Wod:
Annie
50-40-30-20-10
Double unders
Ab mat sit ups

Agggg. 15:40 ---Double unders had to be mostly single double single double....ug.
5:11/4:29/2:59/2:05/0:54

Previous Annies:

http://rantopedia.blogspot.com/2008/02/annie-are-you-allright.html

10:00 but with tuck jumps.....

Cash out:
2X
Row 500 m rest 2:00

1:52.7/1:55.6

Then
3X
1:00 happy baby
1:00 rumble roll quads, and calves

Skill:
Accumulate 20 handstand rocks in as few sets as possible:

One set. (20 total) all chest touches except for a couple hip touches when I got froggy...but nearly fell over...

Thursday--2/23/12

Thursday-

Buy in:
5X
1:00 hollywood stretch
1:00 Pigeon pose
1:00 Happy baby
1:00 samson stretch This is a great video explanation (http://www.youtube.com/watch?v=lQhBLId_y6s)
5 burpees

Strength (please Video):
Dumbbell Bench press 3 sets at 30# for 4

Wod:

22-16-10
single arm hang power snatch 20# dumbbell
Bar dips (if no bars are available bench dips)

3:30

20lb db was pretty easy actually. Can't tell if they were taking it easy on me or just messing with me...I think the answer is "yes".

Cash out:
3X
1:00 lacrosse ball in lats
1:00 lacrosse ball in pecs
2:00 lacrosse ball in glutes

Skill:
5X
max L sit hold on pullup bar

12/16/12/17/17 Those are seconds.....in case you actually needed to be told...

Wednesday of more Woe

Wednesday-

Buy in:

Use a lacrosse ball for 10 minutes digging in hamstrings and glutes

Then
3X
1:00 Happy baby
1:00 Pigeon pose
1:00 Birds of paradise

In place of Strength:
15 Bulgarian split squats each leg


Wod:
3X
3 rounds of tabatta squats
3 rounds of tabatta bastards

(Bastard consists of a burpee with a tuck jump as opposed to legs straight for the vertical portion of the movement.)

Oh..I know what a bastard is....

Sq 16/15/12
BS 5/4/3
Sq 10/9/10
BS 3/3/3
Sq 10/10/10
BS 3/2/4


Cash out:
5X
1:00 Happy baby
1:00 Pigeon pose
1:00 Hamstring flossing

Skill:
3X
max hex hold with 20# dumbbells
5 hang power cleans 20# dumbbells

Seem to have lost the record for this, it was like 1:00/0:45/0:30