The crew bear crawling - most effective, of course if you growl.
Buy-in
CF Warmup
3 rounds of 10 (5) reps of
- Samson Stretch (do once each round for 15-30 sec.)
- Overhead Squat
- Sit-up
- Back-extension
- Pull-up
- Dip
Strength
- Back Squat 3 x 5
Skill
- 4 x partner lean and run (50m)
WOD
Ten rounds, each for time of:
- 100 meter Sprint
- Rest 90 seconds
Post times for each round to comments.
Cash-out
- Stretching
O.K. Since results were scattered all over the road, I'll post all of the results for everyone.
ReplyDeletein seconds
D=downhill
U=uphill
CW
24 D
24 U
25 D
19 D
24 U
21 D
20 U
24 D
25 U
I'm a little shakey on which was down and which was up. I did a little different sequence, looking for the best route for the later class. Most important was learning to pull the foot instead of pushin g off. I must do more work to land on the balls of my feet instead of the heel.
KW
17 D
17 U
19 D
22 U
20 D
20 U
20 D
20 U
22 U
21 U
Meg
19 D
18 U
19 D
22 U
19 D
21 U
19 D
21 U
22 U
23 U
Eric
17 D
16 U
17 D
26 U
18 D
26 U
19 D
26 U
24 U
25 U
Add your comments to the workout.