Who’s Who: Lael

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3/1/2010 WOD post load/time to comments 6 sets ea. for form!!  Rest as needed b/t sets. A1)  Deadlift x 5 A2)  HSPU x 5 B) 4 rounds: Sprint row 150m 15 pushups, QUICK!  Scale appropriately Mobility Focus In side room: 3 rounds: 1 trip Horse walk 90/90 hip stretch 5/5 shinbox switches 5/5 cossack squat switches 20 spinal rocks Next … Read More

Focus on Push Ups

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2-26-2010 A) Turkish Get-ups 2-2-2-2 Rest 60 sec b/t arms. Go heavy! B) Tabata Mash: (rotate down the list each 20 second interval) Pushups – Quality focus!! KB swings 53/36 Lateral hurdle hops SDHP 75/53# Continue to perform rounds until you have totaled 75 pushups. (You must complete the round once you do) Mobility: 2 rounds: Squat creep x 1 … Read More

Feel Heavy?

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2-25-2010 Post loads to comments. A1) Front squat 5-4-3-2-1; rest 2 min A2) Wtd. Dips x 5-5-5-5-5; rest 2 min If done correctly, you should be completely drained when you are done and used every minute of rest you can get. Mobility: Supine snow angel drill x 3 Cuban Press 2 x10 Trap 3 raise 2 x 8 Hey Steph, … Read More

Who’s Who: Jake

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2/24/2010 WOD Post time/load to comments 4 rounds: Bear crawl 4 trips 2 rope climbs 200m sandbag carry @ 1/2 BW Stretch Mobility Focus 1-2 rounds: Pullover stretch x10 + 10 sec hold Active shoulder lift x10 + 10 sec hold Down dog shoulder stretch x 30 sec Next up in the Whos Who we have Jake.  You may know … Read More