Wednesday September 14, 2011

Muscle-up practice of course... duh.

WOD

ROMIK

- supine hamstring stretch 2 min/side

- SMR work on calves/quads

Strength

A. 1 x max plank hold; You must stay in neutral/hollow rock position throughout.  Small deviations are okay, but if you pike your hips up as if to rest, the time stops.

B. 50 GHD situps for time

MetCon

- 4 x 400m run for time; rest 3 min

Post results and thoughts to comments.

Friday December 10, 2010

The Dinapoli Boys doing an impromptu father/son pull-up demo.

*C.A.T. double-day

Class WOD (DD #1)

*ROMIK warm-up

Strength/Skill

5 rounds:

- 5 hang snatch high pull 

rest 30 sec

- 5 hang squat snatch

rest 2-3 min

MetCon

"Karen"

For time:

- 150 wall ball shots (20/14, 10ft)

Finisher

- 3 x 25 GHD situps; rest 30 sec.

C.A.T. DD WOD #2

(yesterday's metcon, 4 x 400m)

Post results and thoughts to comments.

Thursday December 9, 2010

Shane doing a "D-L" sit... a.k.a. "Disneyland-Sit"

*C.A.T. rest day

WOD 

*ROMIK warm-up (big 3 + should mob + DWU)

Strength/skill

- Clean 1-1-1-1... 15-20 min; rest as needed, set a PR!

MetCon

For time:

- 400m sprint x 4

*Out to university oaks so there's no turn around.  Use the walk back as your rest.

Post results and thoughts to comments.