Thursday, March 10, 2016

Hope everyone learned some good running tips from the Pose method.  We will have this 3-4 more times this month and build on what you have already learned.

Happy Birthday to our WOD Programmer, G-man!! 
Here is a blast from the past at one of his first clinics, the Back Squat!!
Arm/Leg Swings
2 Rounds of:
10-50 DU’s or SU’s
10 Push-ups
10 Ab-mat Sit-ups
20 Walking Lunges

MOD (10:00 CAP)
Practice Pull-ups using a variety of grips (Alternate i.e., one hand pronated and the other supinated, both hands supinated). You can do Negatives, C2B, Weighted, etc.

5 RFT of:
250m Run
25 DU’s (Scale the DU’s up or down depending on your ability)
20 Air Squats
10 SDHP 75/53#
Rx+ = 400m, 50 DU's, 95/63#

Squat Clean Ladder (you choose the weight)
1 Squat Clean
2 Squat Cleans
3 Squat Cleans
etc., until you can no longer complete the required reps within the minute

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