Buy in:
5X
5 Bulgarian split squats each leg
2:00 triangle pose
2:00 hamstring flossing
1:00 cobra pose
Strength:
Deadlift 2 sets of 135X10 you can break between sets if needed
Two sets of 10.
Wod:
4X
400 m run
12 Bulgarian Split Squats each leg
Ow: 14:02
Skill:
30 Handstand rocks each arm
Did 10 with back to wall (where I kicked up to standard hspu position) and 20 where I was facing the wall (wall walk position).
The first 10 were more like hand off ground by one milimeter and the others were chest touches.
Did that to increase difficulty.
Cash out:
5X
2:00 Hollywood pose
1:00 pigeon pose
1:00 happy baby
1:00 samson stretch
Saturday, March 31, 2012
Friday, March 30, 2012
Thursday, March 29, 2012
Shoulder press; one sided bear...
Buy in:
Accumulate 15 minutes on a lacrosse ball digging in areas of your choice then
1X
1:00 happy baby
1:00 triangle pose
1:00 cobra pose
1:00 barbell tricep mash
Strength:
Emom for 6 minutes
Shoulder press 85X2
Wod:
Amrap in 9 minutes
3 one arm dumbbell deadlifts
3 one arm dumbbell hang power cleans
3 one arm dumbbell front squats
3 one arm dumbbell any way overheads
Six rounds plus R arm, 7 rounds in 9:30
Use a 35# dumbbell, this wod is meant to be short and heavy, count a
round after both arms have gone through the complex a full time.
Skill:
2X
Max L sit, each round subtract the number of seconds your hold was
from 30 and do the remaining number in repetitions of knees to elbows
(eg. 14 second hold= 16 knees to elbows)
did 25/5 and 20/10
Cash out:
4X
1:00 barbell tricep mash
2:00 foam rolling area of choice
1:00 happy baby
Didn't get to the bold stuff as I got up at 5 to do this today and had to get to work (we're having a company dinner after work and didn't want to miss the wod)
Accumulate 15 minutes on a lacrosse ball digging in areas of your choice then
1X
1:00 happy baby
1:00 triangle pose
1:00 cobra pose
1:00 barbell tricep mash
Strength:
Emom for 6 minutes
Shoulder press 85X2
Wod:
Amrap in 9 minutes
3 one arm dumbbell deadlifts
3 one arm dumbbell hang power cleans
3 one arm dumbbell front squats
3 one arm dumbbell any way overheads
Six rounds plus R arm, 7 rounds in 9:30
Use a 35# dumbbell, this wod is meant to be short and heavy, count a
round after both arms have gone through the complex a full time.
Skill:
2X
Max L sit, each round subtract the number of seconds your hold was
from 30 and do the remaining number in repetitions of knees to elbows
(eg. 14 second hold= 16 knees to elbows)
did 25/5 and 20/10
Cash out:
4X
1:00 barbell tricep mash
2:00 foam rolling area of choice
1:00 happy baby
Didn't get to the bold stuff as I got up at 5 to do this today and had to get to work (we're having a company dinner after work and didn't want to miss the wod)
Wednesday, March 28, 2012
Squats, ring rows....rowing...
Wednesday-
Buy in:
3X
1:00 pigeon pose
1:00 happy baby
10 good mornings 65# barbell
1:00 triangle pose
Strength:
Backsquat 160X3
Wod:
3 rounds
500 m row
15 elevated ring rows
12:50..wow, the ring rows were a SLOG....the rows were each under 2 min....
Skill:
5X (Work ran late so I cut this to 3 rounds)
Max plank hold
in seconds: 70, 66, 72
Do one round of cash out in between each plank hold
Cash out:
5X
1:00 triangle pose
1:00 lacrosse ball in lats
1:00 lacrosse ball in glutes
Buy in:
3X
1:00 pigeon pose
1:00 happy baby
10 good mornings 65# barbell
1:00 triangle pose
Strength:
Backsquat 160X3
Wod:
3 rounds
500 m row
15 elevated ring rows
12:50..wow, the ring rows were a SLOG....the rows were each under 2 min....
Skill:
5X (Work ran late so I cut this to 3 rounds)
Max plank hold
in seconds: 70, 66, 72
Do one round of cash out in between each plank hold
Cash out:
5X
1:00 triangle pose
1:00 lacrosse ball in lats
1:00 lacrosse ball in glutes
Danny, and some other stuff..
Tuesday-
Buy in:
4X
1:00 Triangle pose
1:00 Pigeon pose
1:00 happy baby
1:00 cobra pose
Wod:
“Danny”
Amrap in 20 minutes
100 m run
10 thrusters 65# Barbell
10 Burpees
6 rounds +100 m...wow, nowhere to hide in that one. And I was still slow...
Skill:
25 Bulgarian split squats each leg
Cash out:
3X
1:00 hamstring flossing
2:00 triangle pose
1:00 happy baby
Buy in:
4X
1:00 Triangle pose
1:00 Pigeon pose
1:00 happy baby
1:00 cobra pose
Wod:
“Danny”
Amrap in 20 minutes
100 m run
10 thrusters 65# Barbell
10 Burpees
6 rounds +100 m...wow, nowhere to hide in that one. And I was still slow...
Skill:
25 Bulgarian split squats each leg
Cash out:
3X
1:00 hamstring flossing
2:00 triangle pose
1:00 happy baby
Monday, March 26, 2012
Saturday, Deads and stuff...
Saturday-
Buy in:
5X
1:00 happy baby
1:00 pigeon pose
5 good mornings 25# plate to chest
3 Bulgarian split squats each leg
2:00 triangle pose
Strength:
Deadlift 2 sets of 130X10 you can break between sets if needed
Two sets of 10, no issues as far as I can see. I think the video shows me lifting hips to fast on rep one, then good after that...but I guess that's the issue...
Wod:
5 rounds
15 hang squat cleans 25# dumbbells
10 thrusters
5 second overhead hold with dumbbells
13:42
Skill:
10 freestanding handstand attempts
Oh haha....up....down...up...down...x10
Cash out:
5X
2:00 samson stretch
2:00 happy baby stretch
2:00 triangle pose
2:00 birds of paradise
Buy in:
5X
1:00 happy baby
1:00 pigeon pose
5 good mornings 25# plate to chest
3 Bulgarian split squats each leg
2:00 triangle pose
Strength:
Deadlift 2 sets of 130X10 you can break between sets if needed
Two sets of 10, no issues as far as I can see. I think the video shows me lifting hips to fast on rep one, then good after that...but I guess that's the issue...
Wod:
5 rounds
15 hang squat cleans 25# dumbbells
10 thrusters
5 second overhead hold with dumbbells
13:42
Skill:
10 freestanding handstand attempts
Oh haha....up....down...up...down...x10
Cash out:
5X
2:00 samson stretch
2:00 happy baby stretch
2:00 triangle pose
2:00 birds of paradise
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