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Wednesday, January 7, 2015

Squirtle

Mobility people, mobility.  You want to get better practice it.  Everyday 10-30 minutes and within a week or two you will see the difference in your performance.  You won’t know till you try, so get on it what do you have to lose?  All you need is a foam roller, a few lacrosse balls and a super friend to smash the kinks out!
1.) With a 60 minute running clock:
:00-:10
Row 200m/20 Walking Lunge/10 Burpee Broad Jump
:10-:25
Partner Quad Smash
:25-:35
25 Double Unders/10 Pull-ups/20 Push-ups
:35-:50
Partner Thoracic Smash
:50-1:00
100m Shuttle/25 Sit-ups/10 Ring Dips(from high rings if able)
2.) 15 minutes alternating every 1:30 Handstand Walk/L-sits
3.) 50 alternating DB Snatch 70/50lb
50 Wallballs 20/15lb
50 Box Jumps 24/20

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Anne Hoffman
Done.
2
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Che Ater
Owwwwie!
1.) 3+59m 2.) 2+7 pull ups 3.) 3+13su and some hs work
1
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Grace Adler
Done
1
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Johnna Spry
Done
2
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Jordan Heider
Done. And nicely smashed. Thx Tom.
3
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Krystal Lowney
3 mi run.
These school delays are cramping my workouts:(
7
3
Did you run outside?!?!
Anne Hoffman
Heck no...I have a treadmill.
Krystal Lowney
Still badass
Anne Hoffman
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Lindsey Koehler
I did that stuff.
Went for a new 1 RM front squat after class, but no gainz. Still at 195#.
1
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Mark Davis
Lots O stuff
8
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Mary Stueber
Done :-)
Did all DU during WOD. EC: HS walks, more DU practice
9
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Matthew Luepke
Mobilzed
3
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Michelle Johnson
Done(-:
EC DB snatches (35/40#), WBs and BJs
8
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Nate Hall
Done/ DU lashing today!
6
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Sal Bertuglia
Done. Roll credits.....
7
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Theresa Rosenquist
Done & EC
1) 3 + 185m 2) 3 + 8 pushups 3) 2 + 100m
6
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Tina Schmidt
Done. Extra credit completed!
7
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