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!!
2 Rounds of:
10-50 DU’s or SU’s
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:
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#PMOD
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
Posted on Wed, March 9, 2016