Hand Care

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4-30-09 1) 50 double unders 60 situps 75 squats 60 situps 50 double unders 2) Do 6 rope climbs, no ft. if possible ROM: x3: down dog ankle, single leg Shoulder bridge to seated pike Here is a great forum post on what to do if you tear a callus, from Coach Sommer. Painful, but effective. Enjoy!

With a Quickness

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4-29-2009 7 rounds: Sprint row 100m Sprint 150m rest 3 min ROM: Death stretch pigeon stretch series Christian, extremely excited about running wild again!

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4-28-09 Task priority “Fight Gone Bad” 3 rounds for total time: 20 wall balls – 20#/14# to 10 ft 20 SDLHP -75#/55# 20 box jumps – 20″ 20 push press – 75#/55# 20 row cals 1 min rest Doing this in 18 minutes means you would get a 300 score on FGB. ROM: Seated hamstring stretch flow straddle stretch, pass-thru … Read More


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4-27-2009 1) Back Squat 5-4-3-2-1 each round, go max! 2) Hollow holds 10 rounds of 20 sec. ROM: Mobility Burpees Lara at the last Girls Day works on her ring supports. The girls played around with different gymnastic movements and moved into the WOD. It looked and sounded like a lot of fun!