WOD 9-7-12

Posted by barbb on September 8, 2012 · Leave a Comment 

Mobility Calf & ankles Strength Off day Fitness 1 RFT 50 DB Swings (50#) 50 Alternating V ups 1 mile run 2 rounds 21:38 Fitness 2 Tabata (30/5/16) Deficit HSPU (25# plates) Hanging L Sit

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WOD 9-6-12

Posted by barbb on September 7, 2012 · Leave a Comment 

Mobility 10 minutes legs & basic shoulder with lacrosse ball 1-2 minutes each on roller quads and hamstrings 1-2 minutes knee, hips, shoulder Strength Squat Clean to thruster 3-3-3-2-2-2-1-1-1 65-75-85-95-105-115-125-135-145 Fitness 21-15-9 Deadlift (155) Box Jump 30″ Time: 4:48

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WOD 9-5-12

Posted by barbb on September 6, 2012 · Leave a Comment 

Mobility Rubberband hip flex stretch 1 – 2 minutes each side Rubber band squat sit 1-2 minutes Lacrosse ball 1-2 minutes hips and glutes Strength Snatch Balance 5-5-5-3-3-2-2-2-1-1 45-55-60-70-75-80-85-90-95-100 Practice 2x’s at 85# – 3 reps Fitness 4 rounds 10 Turkish getups (20# DB) 20 alt. Lunges (20# DB) 30 MD ball sit ups (16#) … Continue reading →

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WOD 9/4/12

Posted by barbb on September 5, 2012 · Leave a Comment 

Mobility Hip & calf with lacrosse ball Strength Front Squat 5-5-5-3-3-3-1-1-1-1 205 PR Fitness CFHQ WOD For Time 10 thrusters (95#) 200 m run 20 thrusters (65#) 400 m run 30 thrusters (45#) 800 m run Time 7:41 Great day!

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