Sunday, February 6, 2011

Four Eyes

Sunday Go Getters!

Warm up:

Walking twist lunges
Side to side lunges
Butt kicks
Quad jumps
Leg swings
Spidermans
"Third world squat" for 1 min, then while in squat position, put hands on head and walk 15 paces. Then stretch the right leg to the side for 15 seconds, switch to left for 15 seconds
Shoulder dislocates

Skill:
Deadlift

Strength:
3x5 Push Press

WOD:
21-15-9
Kettlebell swings (1.5/1)
Goblin squats (1.5/1)

Post-WOD stretch:
Hip rolls
Happy baby pose
IT stretch
Hammie stretches
Straddles
Wrist stetches
Shoulder openers
Posted by Kishkes Vorem at 6:36 PM

4 comments:

  1. AJFebruary 7, 2011 at 9:40 AM

    AJB - DL 130#, PP 75#, WOD (1 pood) 4:45

    ReplyDelete
  2. AJFebruary 7, 2011 at 3:05 PM

    my DL may have only been 115#. that sounds better. :)

    ReplyDelete
  3. AnonymousFebruary 8, 2011 at 8:16 PM

    B. Frank

    290 13 reps DL
    115 PP
    WOD 1.5pood gah, can't remember

    ReplyDelete
  4. AnonymousFebruary 10, 2011 at 12:56 PM

    Finn- 225# DL (flat 3x5 set, no increase in weight), 135# PP, 1.5 pood KB 3:14.

    Felt good. Would've liked to get my heart rate moving a little faster during the WOD. Maybe a 3rd movement like burpees or box jumps?

    Ben was sub 3min boyee!!

    ReplyDelete

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