Monday, January 24, 2011

C2: 250m Sprints


Buy-in
Gymnastic WU/skills 1

Skill
  • pistols
  • DU
Strength
  • Power clean 3 x 5
WOD
C2: 5 x 250m with 5 times the recovery 
(if it takes 45 seconds to row 250m then you recover 3:45)
Post pace/stroke rate.
Cash-out
A Goat

Stretching

Test: upright in the pull, bottom of squat (feet more forward?)
  1. Super Frog - plate on thigh, belly flat, squeeze butt, other leg tensioner; tension release.
  2. band around both knees/behind low back, wall squat, feet forward
  3. pain ball on glute sides.

2 comments:

  1. CW: Pace/500m, strokes per minute.
    1:39.3, 37
    1:37.9, 37
    1:39.4, 37
    1:38.7, 39
    1:38.5, 38

    My goats, double unders and dips. I finally got 2 DU in a row. No luck yet with dips. In time.

    ReplyDelete
  2. Due to time constraints, we cut the sprints down from 10 to 5. We did a lot of stuff!

    ReplyDelete

How'dja do? Waddya think?