Sunday, February 15, 2009
Please read Survival of the Fittest. Rest today.
Saturday, February 14, 2009
for time: 10-15-20-25-30 knees-to-elbows swing @ 55/35-lbs. pike-up sit-up
Friday, February 13, 2009
“Four-eleven” for time: two rounds; rest one minute between rounds, tabata bottom-to-bottom squat* + 1-mile run *One Tabata round is eight rounds of 20 seconds of maximum work, followed by 10 seconds of rest. All 10-second rest intervals must be taken in the bottom of the squat—where your hips are below your knees but your […]
Thursday, February 12, 2009
ten rounds: 1′ row 1′ rest This workout is scored by the total meters completed.
Wednesday, February 11, 2009
thruster (max attempt) 3-3-3-3-3 then, as many rounds as possible in 10 minutes: 8x pushup 6x pull-up 4x single-leg squat (alternating, total)
Tuesday, February 10, 2009
two rounds for time: 1-mile run 40x burpee
Monday, February 9, 2009
for time: 30x ring dip 15x deadlift @ 225/155-lbs. 24x ring dip 12x deadlift 18x ring dip 9x deadlift 12x ring dip 6x deadlift 6x ring dip 3x deadlift
Sunday, February 8, 2009
Cari D. and Jen M., not “managing” the WOD—a good thing. Recovery Part One: Why Recover? and How to Provide the Optimal Environment for Healing We work hard, and because of the intensity of our sessions, recovery between them is of the utmost importance. It is the only way to promote tissue healing, prevent injury, […]
Saturday, February 7, 2009
five rounds for time: 10x single-arm snatch (alternating, total) @ 55/35-lbs. 10x burpee
Friday, February 6, 2009
for time: 40x thruster @ 65/45-lbs. 500m row 30x thruster 500m row 20x thruster 500m row