Day 25 Wednesday Oct 8,
Reminder: URL and your training logs, as well you should be posting comments on facebook to me and training logs go on your URL site.
*Do we want to purchase some shirts???
...
Reminder: URL and your training logs, as well you should be posting comments on facebook to me and training logs go on your URL site.
*Do we want to purchase some shirts???
...
Warm up:
■Run AND skip until your HR is around 110
■Mobility: leg swings, walk with hip extension and full shoulder ROM, openers, As, Cs
■2 x [lunge walk 10m + high knees 10m]
■Stretch, rollers, bands, etc
Strength Component: Deadlifts
■3 x 10 @ 50-60%
■Between sets: 5 set of stairs
WOD: The Cure
Complete 2-3 rounds of the following, timing each round separately and aiming for the same time each round (speed does not matter, consistency matters, perfect form matters):
■100 single skips
■21 hang cleans
■12 pull ups (unbroken if you can, chest to bar if you can… use what ever assistance you need to do them unbroken, don’t be afraid of a bit of a struggle)
■200m run
FInisher:
■2 x [100 crunches + 45 second plank]
Your WOD... I was playing in a volleyball tournament.
■Run AND skip until your HR is around 110
■Mobility: leg swings, walk with hip extension and full shoulder ROM, openers, As, Cs
■2 x [lunge walk 10m + high knees 10m]
■Stretch, rollers, bands, etc
Strength Component: Deadlifts
■3 x 10 @ 50-60%
■Between sets: 5 set of stairs
WOD: The Cure
Complete 2-3 rounds of the following, timing each round separately and aiming for the same time each round (speed does not matter, consistency matters, perfect form matters):
■100 single skips
■21 hang cleans
■12 pull ups (unbroken if you can, chest to bar if you can… use what ever assistance you need to do them unbroken, don’t be afraid of a bit of a struggle)
■200m run
FInisher:
■2 x [100 crunches + 45 second plank]
Your WOD... I was playing in a volleyball tournament.
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