Skill:
Core Work
3 Sets of:
7 Back Extensions
7 GHD Sit Ups
7 Reverse Hypers
Rest as needed between sets.
WOD:
"The Sprint"
For time:
Row 350m
50 Box Jumps 24"
Row 350m
Post time and thoughts to comments.
Thursday, March 4, 2010
Subscribe to:
Post Comments (Atom)
Posts
26 comments:
looks like a great day to rest, unless your the box jump king (right Joe)
Really-50? Ok...ok...
lol good thing yesterday was a rest day..50 24" is no joke!
BLOGCAST ... BLOGCAST ... BLOGCAST !!!
I agree with Chris "Digger or Diggs" it is long overdue!
Head gear, shin guards and a 20" box on standby?...
Sprint? 50 box jumps at 24" is more like a marathon. Chip, chip, chip away. Looking to do 5:30.
Chris, we should do a webcast! The Diggs and Atlee show.
I'm in Kev ... let me know when and where!
50 24" BJ's are BRUTAL !!! That is the first exercise in the Filthy Fifty and it KILLED my legs !!!
Good luck everyone today! You'll all do great! Chip, Chip, Chip ... good advice Steve.
Need to work on my rowing, tonights a good one. Gonna try to hit 3:30 or under...there will be no chipping, just one big chunk!
Chip's a good friend to have on this one!
24" box felt like empire state building
Have fun PM crew!
Chunk this !!!
Chip this...buddy
Subed 30 inversions for the box jump, pulled a calf muscle doing DU! My abs are on fire, especially after the tabata yesterday
5:38
Cash Out
Max Pull ups 17 new PR and NO tape!
Thanks Nick for pushing me.
Great work this am crew, Fran, Lauren and Bambi!
"It is in the shelter of each other that people live" Irish proverb
Stacy & mark,thank you so much for your patience, support & understanding. You guys are the best!!!!
wayne-
it looks like rob orlando is going to get one more up on me tonight. I'm taking a rest day.
be safe
Nice, I finally did a w/o as RX'd, tho it did take 8:11, was happy to finish, that 24" box slowed me down. Great job 9:30 W'town!
Brett,
If your to sore to work out then your to sore to play Call of Duty...
Wayne, your new profile pic is CLASSIC! Good stuff....
Eve & Amy, great job! Congrats on the max pull ups Eve!
RX'D! 5:31 no headgear or shin guards necessary! Coach, THANK YOU!!! for telling me to just get it done and attack it!
max pull up cash out 16
Looking forward to Freaky Friday :)
Rx'd 3:44. Legs never felt so sore
Wod 4:54 Box Jumps too slow. Cash out 31 pull ups. Grip gave out. Good job mama bear tonite having to spring into action. Thanks Pon and I wasn't the oldest guy on the roof:)
Rx'd 7:19...first time being able to say Rx'd;)
Cash Out 6 Pull Ups
Great job Lisa on the pull ups tonight!
Chris - something about 50 24" BJ's just sounds, I don't know... ha ha
RX'd - 5:39, almost positive that's what it was
And new pull up PR - 29, fell off the bar when I was going up for # 30.
wod 6.12
cash out 18 pulls (pr)
holla back - can't believe we took pics
Man I always miss the pictures and I couldn't fit the pupp ups in. But my time was 6:11 and I onlybfell off the box 3 times lol.
Post a Comment