Wednesday, June 16, 2010

Wednesday, June 16 2010; 4 x 400m run / 35 squats

A visit from Cardio Man, our Jeff Massey!

Buy-in
Pose
  • Posture review
  • Lean to partner
  • Arm swing
400m run 200 out, 200 back.
CF Warmup
3 rounds of 10-15 reps of
  • Samson Stretch (do once each round for 15-30 sec.)
  • Overhead Squat with broomstick
  • Sit-up
  • Back-extension
  • Pull-up
  • Dip
Skill
  • Squat form
  • Bench press form
Strength
Bench 3 x 5
WOD
4 (3) rounds 
  • Run 400 M 
  • 35 Squats
Time limit:  15 minutes
Cash-out
Stretching

1 comment:

  1. KW 14:25; 4 rounds
    CW 12:00; 3 rounds
    Jeff 14:10; 4 rounds, 1/4 squats

    ReplyDelete

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